Thursday August 28, 2014

CF864 Strength and Conditioning

"Many nations will be joined with the LORD in that day and will become my people. I will live among you and you will know that the LORD Almighty has sent me to you.
-Zechariah 2:11

“We cannot live for ourselves alone. Our lives are connected by a thousand invisible threads, and along these sympathetic fibers, our actions run as causes and return to us as results.” 
-Herman Melville

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!


ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) WOD - 3 RFT:

Run 400 Meters
21 Deadlifts 
12 Pull-ups

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Load = 185/135
Pull-ups = your choice. any style. any grip
Scale based on your strength/fitness level


Skill Work - Goat Work Time / Don't neglect the important aspect of skill training unless you are completely satisfied with being weak and having crappy form on certain movements. Train to be better.


Have a great day and remember to be AWESOME!


Never Give Up!
Jay and Janice