CF864 STRENGTH and CONDITIONING

But the love of the Lord remains forever with those who fear him. His salvation extends to the children’s children of those who are faithful to his covenant, of those who obey his commandments!
-Psalm 103:17-18

“The act of taking the first step is what separates the winners from the losers.”
-Brian Tracy

Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – June Dues (No Later Than June 1, 2013)
$10.00 Late fee on all dues after June 1
Thank you!

Constantly Varied – Be Prepared

a.) Warm-up
Arrive in time to warm-up before the Buy In.

b.) Buy In (always starts as a group at the times above)

c.) WOD – “300”

Rx’d =

25x Pull-up
50x Deadlift @ 135
50x Push-up
50x Box Jump @ 24″ box
50x Floor Wiper @ 135
50x KB Clean and Press @ 16kg. (KB must touch floor between reps)
25x Pull-up
300 reps total

d.) Cash Out

#1 Priority in the gym today – Stronger than Yesterday

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

CF864 Kids Camp – 2 Dates:
June 10-13
July 15-18

BE STRONG!
Jay and Janice