Thursday August 8, 2013

CF864 Strength and Conditioning

For the Lord is our judge, our lawgiver, and our king. He will care for us and save us.
-Isaiah 33:22

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is. 
-C.S. Lewis

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - Ring work

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above) 

c.) Strength  - Back Squat / Work up to 3RM

A squat above parallel is NOT a squat.
A squat above parallel is NOT impressive.

d.) Conditioning 


AMRAP - 5 Minutes
5 Goblet Squats (KB or DB) (50-55/30-35)
7 DU's (scaled = x 3 Singles)
9 OH Walking Lunge (45/25 plate) 9 total steps

Rest 1 Minute

AMRAP - 5 Minutes
5 OHS (45/25 plate) Deep
7 Weighted Sit-ups (45/25 plate)
9 Hollow Rocks

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

A Christian is nothing but a sinful man who has put himself to school for Christ for the honest purpose of becoming better.
-Henry Ward Beecher

Hang on! Friday is only one day away.

BE STRONG!
Jay and Janice