Monday July 21,2014

CF864 Strength and Conditioning

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.
2 Corinthians 4:16-18

“A man can succeed at almost anything for which he has unlimited enthusiasm.”
-Charles Schwab

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.

The WOD will always be covered (all movements explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts.

Stay Hydrated! Drink plenty of water throughout the day.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD – 5 RFT:

10 Squats – KB rack position (left side)
10 Squats – KB rack position (right side)
10 No Push-up Burpees
10 Box Jumps (24/20)

RX Load = 24kg./16kg.
Beast Mode = 32kg./24kg.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT – Tonight
Monday, July 21 (after last WOD) 7:00p.m.

Ready or not….It’s Monday again! Make it a great day.

be strong!
Jay and Janice

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