CF864 Strength and Conditioning
And this is love: that we walk in obedience to his commands. As you have heard from the beginning, his command is that you walk in love.
2 John 1:6
If God is your partner, make your plans BIG!
-D.L. Moody
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.
Reminder - October Dues (NLT Wednesday Oct. 1, 2014)
$25.00 Late fee on all dues after Oct. 1.
Thank you for your consideration!
Quality over Quantity - Always.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - start as a group.
c.) Today's WOD - 3 RFT
12 Floor Press (75% of your body weight)
15 Push-ups (strict HR)
21 Box Jumps (24/20)
d.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
What does your "Post WOD" recovery nutrition look like?
Reminder - No Saturday a.m. WOD this week. Come out and support Gunny as she rappels down the side of the Bank of America building (228 feet) in Downtown Greenville.
Never Give Up!
Jay and Janice
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