Tuesday August 13, 2013

CF864 Strength and Conditioning


Anyone who does not love does not know God, because God is love.
-1 John 4:8

“Isn't it kind of silly to think that tearing someone else down builds you up?” 
-Sean Covey

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

Skill Work - Clean form/rack position/toes to bar practice 

When you arrive please start warming up (Mobility work / Skill work) and getting prepared before the Buy In starts.

Constantly Varied! Be Prepared!

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

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

c.) WOD - For time:

50 Jumping Air Squats
40 T2B
30 Push-ups
20 L-Pull ups
10 HSPU


d.) Cash Out - Finish Strong!

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

“Gossip is just a tool to distract people who have nothing better to do from feeling jealous of those few of us still remaining with noble hearts.” 
-Anna Godbersen

Have a great day!

BE STRONG!
Jay and Janice