Wednesday August 7, 2013

CF864 Strength and Conditioning


All your words are true; all your righteous laws are eternal.
-Psalm 119:160

“Some people have more guts than brains.” 
-John Grisham, The Rainmaker

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

Skill Work - Ring work. Hold at the top (lockout) 

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

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

Constantly Varied! 

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

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

c.) WOD - Tabata (20 work / 10 rest)

8 x each - alternating

Tabata 1
a. Atlas Stone to shoulder
b. OH Plate Hold (45/25)

Tabata 2
a. Mountain Climber
b. Plank Hold 

d.) Cash Out - Finish Strong!

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


Have a great day!

BE STRONG!
Jay and Janice