CF864 Strength and Conditioning
Whoever heeds instruction is on the path to life, but he who rejects reproof leads others astray.
-Proverbs 10:17
The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, 'O God, forgive me,' or 'Help me.'
-Billy graham
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In - start as a group.
Reminder - September Dues (NLT Sunday Sept. 1, 2014)
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD: 5 RFT:
10 Step KB pass through Lunge
20 Wall Ball Shots
30 Second Handstand Hold
30 Second Hold on Pull-up Bar
d.) Cash Out - Finish Strong
Don't neglect the Skill Work / Goat Work - TGU and Hollow Rocks.
Rx = Movement Standards-Full ROM/Form/Load
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
Tim Mann 5K Run - September 20 at 8:00a.m.
Have a great Wednesday!
Never Give Up!
Jay and Janice
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