CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

As thunder follows lightning, giving follows grace When God’s grace touches you, you can’t help but respond with generous giving.
-Randy Alcorn

Reminder – September Dues (NLT Sept. 1, 2014)
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!

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

Please show up on time for WOD out of respect for your fellow CrossFitters.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – 3RFT:

10 G2OH (95/65)

200 Meter Shuttle Run (50 M and back twice)

– Rest

10 Strict T2B (palms forward)

200 Meter Shuttle Run (50 M and back twice)

Rest – The second round starts 2 minutes after last person finishes the first three rounds.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Hydrate!

Skill Work – Strict Pull-up / KB Rack Position

Get out of that Rut – Routine is the Enemy!
-CrossFit

Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Yoga – Tuesday September 1 at 7:15p.m. ($5 per person)

Tim Mann 5K Run – September 20 at 8:00a.m.
Train Hard. Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice