Tuesday, September 2, 2014

Wednesday September 3, 2014


CF864 Strength and Conditioning

Whoever heeds instruction is on the path to life, but he who rejects reproof leads others astray.
-Proverbs 10:17

The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, 'O God, forgive me,' or 'Help me.'

-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: 5 RFT:


10 Step KB pass through Lunge
20 Wall Ball Shots
30 Second Handstand Hold
30 Second Hold on Pull-up Bar

d.) Cash Out - Finish Strong

Don't neglect the Skill Work / Goat Work - TGU and Hollow Rocks. 

Rx = Movement Standards-Full ROM/Form/Load



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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