CF864 Strength and Conditioning
Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:32
“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work - Goat work (your weakness)
ALL WODs start together as a group.
Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1.
Buy In - always as a group
Remember - the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.
Strength - Floor Press 1RM (work up to a heavy single)
Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension
-Always have a spotter
Conditioning For Time/ Quality - Complete AFAP
All out 100% sprint pace:
200 Meter Sprint
15 Burpees
15 Weighted Step-ups
50 DU's (scale to x 3 fast singles)
Rx = Movement Standards/Load/ROM/Form
Cash Out - Finish Strong
Men's Roundtable - Tonight
Monday, May 5 (after last WOD) 7:00p.m.
Memorial Day Murph - Monday May 26 at 9:00a.m.
Yoga at CF864 - Tuesday May 13 at 7:15 - $5
Take time to share an encouraging word with someone today.
"Have a great Monday"
be strong!
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