CF864 Strength and Conditioning

And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the day of Christ,
-Philippians 1:9-10

“We may speak about a place where there are no tears, no death, no fear, no night; but those are just the benefits of heaven. The beauty of heaven is seeing God.”
-Max Lucado

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility work before you jump in. Train to be better than you were yesterday. How much skill work have you been including in your warm up?

Rx Jump Ropes
We’ve had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The total price is $33.25

Reminder – October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!

Skill Work – Kettlebell Swing / Burpees

a.) Warm-up – Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD – “Tabata” (8 x 20/10)

Alternating:

#1
a.) Burpee
b.) Plank Hold

1 Minute Rest

#2
a.) Ball Slams
b.) OH Plate Hold – Locked Out (45/25)

FORM, FORM, FORM!

d.) Cash Out – Finish Strong!

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

“Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.”
-John of Zebedee (John 3:36, The Holy Bible)

Today’s To Do:

1. Eat
2. Train
3. Rest
4. Be Awesome

Have a great Tuesday!

be strong!
Jay and Janice