CF864 Strength and Conditioning
And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
-Matthew 10:28
“Rummaging in our souls, we often dig up something that ought to have lain there unnoticed. ”
-Leo Tolstoy
Quality over Quantity - Always.
Reminder - November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!
R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - start as a group.
c.) Today's WOD - 3 RFT:
Run 400 Meters
12 Floor Press or Bench Press
21 Weighted Step-ups (one KB in rack position)
Rx Load on Bench = 80% of your body weight
Load on step-up = AHAP - alternate steps L/R
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out - Finish Strong
What does your "Post WOD" recovery nutrition look like? You work too hard in the gym to blow it on crappy food.
Have a great weekend!
Never Give Up!
Jay and Janice
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