CF864 Strength and Conditioning

“Where were you when I laid the earth’s foundation? Tell me, if you understand. Who marked off its dimensions? Surely you know! Who stretched a measuring line across it? On what were its footings set, or who laid its cornerstone-while the morning stars sang together and all the angels shouted for joy?
-Job 38:4-7

Little people with little minds and little imaginations go through life in little ruts, smugly resisting all changes which would jar their little worlds.
-Zig Ziglar

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – September Dues (NLT Sunday Sept. 1, 2014)
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!

Quality over Quantity

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD: “Elizabeth”

21-15-9 Reps for time of:
Clean – 135 pounds
Ring Dips

Dips – No band assisted dips. If unable to complete unassisted full ROM dips scale to (sub) static hold on dip bar. Accumulate a total of 60 seconds each round locked out at the top of the dip.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD – Based each week on the number signed up.
Are you planning on coming? Are you signed up? The sign up list is posted at the first of each week. Thanks!

Have a great weekend!

Never Give Up!
Jay and Janice