CF864 Strength and Conditioning

And the LORD will be king over all the earth. On that day there will be one LORD–his name alone will be worshiped.
-Zechariah 14:9

“Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.”
-Sun Tzu

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

ALL WODs / Buy In – start as a group.

Constantly Varied because Routine is the Enemy!
-CrossFit

Reminder – July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) WOD – 10 RFT:

5 No Push-up Burpees
10 Step Walking Lunge
15 Fast Single Unders
1 Arm Farmers Walk – Rack Position

FW Load = 24/16 kg. KB
FW Distance (to 25 Meter mark – switch arms and back)
c.) Cash Out – Finish Strong

Skill Work – TGU / Hollow Body Hold

Rx = Movement Standards-Full ROM/Form/Load

Reminder – We will be closed July 4th.
“Have a great day”

be strong!
Jay and Janice