CF864 Strength and Conditioning
These are the things you are to do: Speak the truth to each other, and render true and sound judgment in your courts;
Zechariah 8:16
“The best way to find out if you can trust somebody is to trust them.”
-Ernest Hemingway
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!
Reminder - October Dues (NLT Wednesday Oct. 1, 2014)
$25.00 Late fee on all dues after Oct. 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - AMRAP 20
2 Goblet Squats / 2 Pull-ups
Run 100 Meters
4 Goblet Squats / 4 Pull-ups
Run 100 Meters
6 Goblet Squats / 6 Pull-ups
Run 100 Meters
Continue as far as possible - adding 2 each round until you time out.
Rx Load - 24kg./16kg. KB
Beast Mode - 32kg./24kg. KB
Rx = Palms Forward on Pull-ups
Form, Form, Form!
Scale based on your strength / fitness level
d.) Cash Out - Finish Strong
Yoga - Tonight at CF864. 7:15p.m. $5
Train Smart - Listen to your body
Skill Work - Ring Dips / Strict Pull-ups
Rx = Movement Standards/Form/Full ROM/Load
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
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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