Friday September 12, 2014

CF864 Strength and Conditioning

And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
-Hebrews 10:24-25

“Heroes didn't leap tall buildings or stop bullets with an outstretched hand; they didn't wear boots and capes. They bled, and they bruised, and their superpowers were as simple as listening, or loving. Heroes were ordinary people who knew that even if their own lives were impossibly knotted, they could untangle someone else's. And maybe that one act could lead someone to rescue you right back.” 
-Jodi Picoult

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.
Quality over Quantity - Always.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - 3 RFT:

21 Push Press
12 Strict C2B Pull-ups (palms forward)
9 Squat Clean

PP Load - 95/65
Pull-up - strict, no kip, palms forward
SC Load - 95/65 (with good form)

Set up one bar for today's WOD. Use the same weight on PP and SC.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD - Based each week on the number signed up. 
Are you planning on coming? Are you signed up? The sign up list is posted at the first of each week. Thanks! See you Saturday morning.

What does your "Post WOD recovery nutrition look like?

Tim Mann 5K Run - September 20 at 8:00a.m.

Support your community!

Have a great weekend!

Never Give Up!
Jay and Janice