Wednesday September 24, 2014

CF864 Strength and Conditioning


If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
-James 1:5

Much wisdom often goes with fewest words.
-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 - AMRAP 20

5 Burpees
10 GHD Sit-ups (sub/scale to AbMat sit-ups)
15 Fast Single Unders
OH Plate Carry (45/25) to 25M and back 
Don't drop plates.

d.) Cash Out - Finish Strong

Skill Work - Hollow Rock

Constantly Varied
-CrossFit


Rx = Movement Standards-Full ROM/Form/Load

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

Have a great Wednesday!

Never Give Up!
Jay and Janice