Thursday October 23, 2014

CF864 Strength and Conditioning

But God shows his love for us in that while we were still sinners, Christ died for us.
-Romans 5:8

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.”
-Francis Chan

Constantly Varied - Be Prepared

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Skill Work - Not sure what to include in your skill work? What do you suck at the most? Arrive in time to warm up and do skill work before the buy in.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Squat Clean 1RM 
    Week 3 - Build up to a tough single 

d.) Conditioning 

EMOM 5
7 K2E
50 M Sprint (100% effort to 50 - walk back)

then - After 2 Minute Rest (as a group)

4 RFT: AFAP
25 Plate G2OH (45/25) - Don't drop/slam plate
10 GHD Sit-ups (sub 20 AbMat Sit-ups)

FORM! 

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Squat Clean - Thursday's

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

Have a great day!

Never Give Up!
Jay and Janice