CF864 Strength and Conditioning
You say, 'I am rich; I have acquired wealth and do not need a thing.' But you do not realize that you are wretched, pitiful, poor, blind and naked.
-Revelation 3:17
You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!
ALL WODs / Buy In - start as a group.
New 3 Week Strength Cycle starts today:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM
Deadlift - Monday's
Floor Press - Thursday
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Deadlift 5RM (Conventional Style)
d. Conditioning - 3 RFT:
50 KBS (24/16kg.) American
15 GHD Sit-ups (scale to 30 AbMat Sit ups)
e.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
MRT - Tonight
Monday, June 30 (after last WOD) 7:00p.m.
Reminder - We will be closed July 4th.
It's Monday - time to be awesome again!
be strong!
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