CF864 Strength and Conditioning
But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.
-James 3:17
“The computer is a moron.”
-Peter Drucker
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - AMRAP 20
21 135 pound Bench Press
21 L Pull-ups
CFHQ (141014)
Full ROM on Bench Press and L Pull-ups
Bench = bar must touch your chest and reach full extension at top (locked out) each rep.
L Pull-ups = chin over bar on every rep. must be in L position throughout the entire movement on every rep.
Form, Form, Form!
Scale based on your strength / fitness level
d.) Cash Out - Finish Strong
Train Smart - Listen to your body
Skill Work - Work on your weakness
Rx = Movement Standards/Form/Full ROM/Load
Train Hard. Eat Clean. Plenty of Rest. Repeat
How are you helping your community?
"Have a great day"
Never Give Up!
Jay and Janice
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