CF864 STRENGTH and CONDITIONING
I appeal to you, dear brothers and sisters, by the authority of our Lord Jesus Christ, to live in harmony with each other. Let there be no divisions in the church. Rather, be of one mind, united in thought and purpose
1 Corinthians 1:10
“Friendship is born at that moment when one person says to another: "What! You too? I thought I was the only one.”
-C.S. Lewis
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m
a.) Warm-up
Please don't show up at the times above - allow time for the warm-up.
b.) Buy In (starts as a group at the time above)
c.) WOD - 5 RFT:
100 Meter Walk w/ one KB OH (locked out) switch arms at 50M. 15 Back Extensions
15 Floor Wipers (each side = 1) 135/75
20 Second Plank Hold
5:15a.m./9:00a.m
a.) Warm-up
Please don't show up at the times above - allow time for the warm-up.
b.) Buy In (starts as a group at the time above)
c.) WOD - 5 RFT:
100 Meter Walk w/ one KB OH (locked out) switch arms at 50M. 15 Back Extensions
15 Floor Wipers (each side = 1) 135/75
20 Second Plank Hold
d.) Cash Out
#1 Priority in the gym today - Focus on your strength not your weakness
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
MDM - Memorial Day Murph at CF864
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym
BE STRONG!
#1 Priority in the gym today - Focus on your strength not your weakness
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
MDM - Memorial Day Murph at CF864
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym
BE STRONG!
Jay and Janice
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