Tuesday September 3, 2013

CF864 Strength and Conditioning

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

“Freedom is not doing what we want, but what we should.”
 -Victor Rivera

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing shoulder mobility before you jump into floor press.

Reminder - September Dues (September 1, 2013)
$10.00 Late fee on all dues after Monday, September 2
Thank you very much!

a.) Warm-up - Mobility work...Don't neglect it!

b.) Buy In (starts at the time above)

c.) Strength  (week 2) - Floor Press 3RM

d.) Conditioning - "Tabata" (20/10)

Alternating the following - 8 of each:

Tabata #1
a. Push-ups (HR) perfect form, no sag
b. Plank Hold

Tabata #2
a. OH Lunge (in place - 45/25)
b. OH Plate Hold (45/25) locked out / fully extended

Form! 

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Deadlift (3 Rep Max) on Thursday


“Doing nothing for others is the undoing of ourselves.” 
-Horace Mann

Have a great Tuesday!

be strong!
Jay and Janice