Excuses or Results? You can't have both.
Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness?
-2 Corinthians 6:14
“What is a friend? A single soul dwelling in two bodies.”
Today's WOD's - start at:5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?
b.) Buy In - start as a group.
c.) Today's WOD: 21-15-9
Bench Press or Floor Press (your choice)
Strict / Dead Hang Pull-ups (any hand position)
RX Load =
M / body weight on bar
W / 80% of body weight on bar
Don't load the bar with a weight that you can't unload and rack without a spotter. Don't load a weight that you have to do singles to get through the first round. Scale accordingly. Weight must touch chest and reach full extension (lock out) at the top of the rep if RX. No short, choppy reps.
Scale/modify based on your strength/fitness level
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Rhythm on the Rails 5k Run - May 16 (sign up at gym)
No Saturday WOD (April 18) Come out to support the
2015 Mud Run - Palmetto Equestrian Therapeutic Riding Program
Be humble and consider others MORE important than yourselves.
Have a great weekend!
NEVER GIVE UP!
Jay and Janice
Jay and Janice