CF864 STRENGTH and CONDITIONING

A Wife of Noble Character
Who can find a virtuous and capable wife? She is more precious than rubies. She carefully watches everything in her household and suffers nothing from laziness. Her children stand and bless her. Her husband praises her:
Proverbs 31:10, 27-28

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.

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

c.) WOD
“Michael”
3 RFT
Run 800 meters
50 Back Extensions
50 Ab Mat Sit Ups

d.) Cash Out

FORM! Always strive for perfect and settle for excellent

How much mobility work have you done this week?

#1 Priority in the gym today – Go a little harder than you did yesterday!

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

Got your bike ready?In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)

Question of the day: What’s your most important short term goal?

Excuses or Results – Made any excuses today?

BE STRONG!
Jay and Janice