Wednesday September 17, 2014

CF864 Strength and Conditioning

For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
-Romans 6:23

Wisdom outweighs any wealth.
-Sophocles

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 8 RFT:

10 KBS (24kg/16kg) Russian
10 Ball Slams
100 Meter Sprint (50 and back - AFAP)

d.) Cash Out - Finish Strong

Don't ignore the need for Skill Work / Goat Work.
TGU and Hollow Rock Hold
Don't wait until your weakness shows up in the WOD. Spend time making it your strength.


Rx = Movement Standards-Full ROM/Form/Load

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

What's in your protein supplement? How many ingredients?
Looking for quality supplements? 
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Have a great Wednesday!

Never Give Up!
Jay and Janice