Monday June 23, 2014

CF864 Strength and Conditioning


So God created human beings in his own image. In the image of God he created them; male and female he created them.
-Genesis 1:27

“Man’s glory lies not, Lincoln thought, in ‘his goodness,’ for this is often nonexistent. He derives glory, instead, from his being made in the image of the Living God.”
-Joe L. Wheeler, Abraham Lincoln, a Man of Faith and Courage: Stories of Our Most Admired President

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

ALL WODs / Buy In - start as a group. 
Be warmed up and ready to go before buy in starts

a.) Warm-up/Skill Work/Mobility 

b.) WOD - "Helen" (CF HQ Rx=)

3 Rounds for time:
400 Meter Run
21 Pood Kettlebell Swing (1.5 Pood - 24kg.) 
12 Pull-ups

American Style KBS

Rx = Movement Standards-Full ROM/Form/Load

CF864 Rx Girls - 16kg.

Challenge - "Beast Mode"

32kg./24kg. KB
Wearing Vest (loaded with at least 20 pounds)

c.) Cash Out - Finish Strong

MRT - Tonight  
Monday, June 23 (after last WOD) 7:00p.m.

It's Monday - time to be awesome again!

be strong!

Jay and Janice