CF864 Strength and Conditioning
Fear of man will prove to be a snare, but whoever trusts in theLord is kept safe
-Proverbs 29:25
“No man is more cheated than the selfish man.”
-Henry Ward Beecher
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill work - Overhead mobility, lockout / Ankle mobility
Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) Strength - Press 3RM
d.) Conditioning - AMRAP - 12
3 Strict Pull-ups
6 Strict Press
9 Push ups
Load = 75 % of today's heaviest 3 rep set
Push ups - Hand release / chest and thighs touch floor. No sagging
e.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
-Carl Bard
Rx Jump Ropes
We are getting another order up this week 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
Look forward to seeing you in the gym!
What are you most thankful for today?
be strong(er)!
Jay and Janice
No comments:
Post a Comment