CF864 Strength and Conditioning
"So also faith by itself, if it does not have works, is dead."
-James 2:17
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
-Thomas A. Edison
Quality over Quantity - Always.
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - start as a group.
c.) Today's WOD - 3 RFT: (Quality Reps)
20 UB Back Squats (135/95)
15 Strict Pull-ups
10 UB Push Press (135/95)
Use same bar for squat and push press
Squat - all reps below parallel
Goal - all reps UB or as few sets as possible
Skill work today - Hollow Rocks
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.
Yoga - Tuesday (Nov 18) at 7:15p.m. $5 per person
Clinton Christmas Parade - December 6. See board for details
CF864 Christmas Party - December 19 at gym. See board for details
Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20
Have a great weekend!
There is never going to be a day when I stand before God and he looks at me and says, "I wish you would have kept more for yourself."
-David Platt
Never Give Up!-David Platt
Jay and Janice
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