CF864 Strength and Conditioning
The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.
-Proverbs 13:4
“A person can perform only from strength. One cannot build performance on weakness, let alone on something one cannot do at all.”
-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!
R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.
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 - AMRAP 15
5 Burpees (clap overhead - chest and thighs to deck)
7 K2E (palms forward)
9 DU's (scale = x3 singles)
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
"Have a great day"
Never Give Up!
Jay and Janice
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