Monday September 30, 2013

CF864 Strength and Conditioning

For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another. For the whole law is fulfilled in one word: “You shall love your neighbor as yourself.”
-Galatians 5:13-14

“God does watch over us and does notice us, but it usually through someone else that he meets our needs.” 
-Spencer W. Kimball

Today's WOD's - Start Promptly at: 
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 before you jump into back squats.

Skill Work - Hip Mobility / Squat Stretch / Squat Depth

Remember - A Squat above parallel is NOT a Squat!

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

a.) Warm-up 

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

c.) Strength  - Back Squat 3RM

NFT - Back Extensions or Light Good Mornings 2 x 15

d.) Conditioning - 5 RFT:

10 Goblet Squats 
15 K2E
20  AbMat Sit-ups

Goblets squats - holding a single Kbell/Dbell perform a deep squat and drive out on the knees with your elbows.

e.) Cash Out - Finish Strong!

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

Have a great Monday!

be strong!
Jay and Janice