CF864 Strength and Conditioning
For it is by grace you have been saved, through faith-and this not from yourselves, it is the gift of God.
-Ephesians 2:8
“Every person that you meet knows something you don't; learn from them.”
-H. Jackson Brown, Jr.
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 - For Time:
Run 500 Meters
50 Thrusters
30 Pull-ups
Run 500 Meters
Run = 400 Meters then return to 50M and back to start = 500M
Thrusters - Load 95/65 (Full ROM)
Pull-ups - Your choice, any style. Full extension at bottom and chin must be OVER the bar each rep.
d.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
What does your "Post WOD" recovery nutrition look like?
No Saturday WOD this week - come out and run!
Tim Mann 5K Run - September 20 at 8:00a.m.
Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny
Have a great weekend!
Never Give Up!
Jay and Janice
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