CF864 Strength and Conditioning

“Don’t be misled—you cannot mock the justice of God. You will always harvest what you plant. Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.”
-Galatians 6:7-8

When George Washington took the oath as first President of the United States on April 30, 1789, he added this four-word prayer of his own:
“So help me God.”
These words are still used in official oaths by Americans talking public office, in courts of justice, and in other legal proceedings. Washington’s words show that he was a man who believed in asking God’s help in every part of our private and public lives.
During the terrible times of the Revolutionary War, Washington repeatedly counseled his troops to put their faith and trust in God. Here is one of his messages:

“The time is now near at hand which must probably determine, whether Americans are to be, freeman or slaves; whether they are to have any property they can call their own …. The fate of unborn millions will now depend, under God, on the courage and conduct of this army …. Let us therefore rely on the goodness of the cause and the aid of the Supreme Being, in whose hands victory is, to animate and encourage us to great and noble actions.”
In his first Inaugural Address as President of the United States, Washington reverently acknowledged our country’s dependence on Almighty God:

“It would be peculiarly improper to omit in this first official act, my fervent supplications to that Almighty Being who rules over the universe – who presides in the council of nations – and whose providential aids can supply every human defect, that his benediction may consecrate to the liberties and happiness of the people of the United States, a government instituted by themselves for these essential purposes.”
After serving as our President during probably the most important two terms in our history, Washington advised us again that religion and morality are necessary for good government. In his Farewell Address on September 19, 1796, he clearly said: “Of all the dispositions and habits which lead to political prosperity, religion and morality are indispensable supports.”

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

Warm up – Starts 15-20 minutes before the buy in.

Buy In – Starts promptly at times above – as a group.

WOD – AMRAP 20

10 Weighted Step-ups (5 each leg – alternate legs each rep)
5 Box Jumps (same box used for step-ups)
5 Burpees
10 Sit-ups (strict form)

Rx’d Load on Step-ups = One (24kg./16kg. Kbell)

Cash Out

Train Hard. Train Heavy. Train Smart. Have Fun

Have a great day!

BE STRONG!
Jay and Janice