CF864 Strength and Conditioning
And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
“Rummaging in our souls, we often dig up something that ought to have lain there unnoticed. ”
Quality over Quantity – Always.
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:
a.) Warm-up/Skill Work/Mobility
b.) Buy In – start as a group.
c.) Today’s WOD – 3 RFT:
Run 400 Meters
12 Floor Press or Bench Press
21 Weighted Step-ups (one KB in rack position)
Rx Load on Bench = 80% of your body weight
Load on step-up = AHAP – alternate steps L/R
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out – Finish Strong
What does your “Post WOD” recovery nutrition look like? You work too hard in the gym to blow it on crappy food.
Have a great weekend!
Never Give Up!
Jay and Janice