CF864 Strength and Conditioning
This man came to Jesus by night and said to him, “Rabbi, we know that you are a teacher come from God, for no one can do these signs that you do unless God is with him.”
-John 3:2
The knowledge of Christ's love for us should cause us to love Him in such a way that it is demonstrated in our attitude, conduct, and commitment to serve God. Spiritual maturity is marked by spiritual knowledge being put into action.
-Edward Bedore
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In - start as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD: 4 RFT:
One Arm Farmers Walk - 100 Meters
Bear Crawl - 1 length of gym
5 Strict Dips (No bands / No Kip)
10 Split Jumps (Explosive)
15 GHD Sit-ups (sub AbMat)
FW - to 50M (switch arms and return) Load = KB AHAP
Please do not drop KB. Thanks!
Bear Crawl - Stay low. Keep your butt down.
d.) Cash Out - Finish Strong
Don't ignore the need for Skill Work / Goat Work.
TGU, OH Position and Hollow Rock Hold
Rx = Movement Standards-Full ROM/Form/Load
What's in your protein supplement? Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
Tim Mann 5K Run - September 20 at 8:00a.m.
Have a great Wednesday!
Never Give Up!
Jay and Janice
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