Wednesday August 27, 2014

CF864 Strength and Conditioning

Discipline your son, and he will give you rest; he will give delight to your heart.
-Proverbs 29:17

A child who is allowed to be disrespectful to his parents will not have true respect for anyone.
-Billy graham

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-15-9 

Push-ups (HR)
K2E (palms forward)
Back Extensions (slow, controlled reps)
OH Plate Carry - 100M (45/25) after each round

OH Plate Carry - 100M total (to 50 and back) Please do not drop/slam plates. Plate must be completely locked out overhead.

Skill Work - TGU and Hollow Rocks. Work on them before they show up in the WOD again.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Never Give Up!
Jay and Janice