CF864 Strength and Conditioning

The ways of God are without fault. The Lord’s words are pure. He is a shield to those who trust him.
-Psalm 18:30

“Supreme excellence consists of breaking the enemy’s resistance without fighting.”
-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

Tabata KBS – 24kg./16kg. (8×20/10)
Tabata B2B Air Squats (8×20/10)
Run 1 Mile for time

KBS – Rx = American Style
Tabata’s are straight through with no rest between exercises. After last squat straight into run.

c.) Cash Out – Finish Strong

Skill Work – TGU / Hollow Body Hold

Rx = Movement Standards-Full ROM/Form/Load

Yoga – Tonight (July 8) at 7:15p.m. $5 each

CrossFit Kid’s Camp July 28-31 (get signed up)

“Have a great day”

be strong!
Jay and Janice