CF864 Strength and Conditioning
Whatever you do, work heartily, as for the Lord and not for men.
-Colossians 3:23
"Meetings are by definition a concession to a deficient organization. For one either meets or one works. One cannot do both at the same time."
-Peter Drucker
Reminder - November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - For time:
Run 1 Mile
50 Back Squats
30 Strict Pull-ups
Rx Load - Back Squats = Your body weight on bar
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
Take a minute to share a word of encouragement with someone today.
"Have a great day"
Never Give Up!
Jay and Janice
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