Monday, November 3, 2014

Tuesday November 4, 2014


CF864 Strength and Conditioning

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.
-Proverbs 13:4

“A person can perform only from strength. One cannot build performance on weakness, let alone on something one cannot do at all.”
-Peter Drucker

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./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - AMRAP 15


5 Burpees (clap overhead - chest and thighs to deck)
7 K2E (palms forward)
9 DU's (scale = x3 singles)

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

"Have a great day"


Never Give Up!
Jay and Janice

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