CF864 Strength and Conditioning
“If you love me, keep my commands."
-Jesus (John 14:15)
“We in America do not have government by the majority. We have government by the majority who participate.”
-Thomas Jefferson
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.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Deadlift - Monday's
Floor Press - Thursday's
a.) Warm-up/Skill Work/Mobility
Skill Work - are you working on your weakness?
b.) Buy In - and ALL WODs start as a group.
c.) Strength - Floor Press (work up to a heavy set of 3)
d.) Conditioning - Complete the following:
60 HR Push-ups for Quality (tight - no sagging)
4 Minute cap (if not complete - post # completed)
Rest 1 Minute -
EMOM - 10
Even - Hold chin over bar 30 seconds
Odd - 15 Second Plank / 6 Box Jumps (24/20)
e.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Yoga - Thursday (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
New shirts in the gym this week.
Have a great day!
Never Give Up!
Jay and Janice
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