Wednesday December 4, 2013

CF864 Strength and Conditioning

The saying is trustworthy, for: If we have died with him, we will also live with him; if we endure, we will also reign with him; if we deny him, he also will deny us; if we are faithless, he remains faithful--for he cannot deny himself.
-2 Timothy 2:11-13

“Thankfully, persistence is a great substitute for talent.” 
-Steve Martin

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

Reminder - December Dues (December 1, 2013)

a.) Warm-up / Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD: 21-15-9 reps of:

Power Clean (95/65)
Ball Slam

d.) Cash Out - Finish Strong! 

If any of you lacks wisdom, let him ask God, who gives generously to ALL without reproach, and it will be given him.
-James 1:5

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


Have a great "Hump Day".....

be strong!
Jay and Janice