CF864 Strength and Conditioning
Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7
Let the one among you who is without sin be the first to cast a stone.
-Jesus Christ
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD 21-15-9 Reps for time of:
S20 Load = 95/65
Box Jumps (24/20)
Between each round-
One arm Suitcase Carry (AHAP) to 50M/switch arms and back
Form, Form, Form!
Scale based on your strength / fitness level
d.) Cash Out - Finish Strong
Train Smart - Listen to your body
Skill Work - Dips / Strict Pull-ups
Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
New UA - Under Armour CF864 Tees at the gym $25
Train Hard. Eat Clean. Plenty of Rest. Repeat
Support your community.
"Have a great day"
Never Give Up!
Jay and Janice
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