CF864 Strength and Conditioning
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
Wisdom outweighs any wealth.
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In – start as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In – Starts as a group
c.) WOD: 8 RFT:
10 KBS (24kg/16kg) Russian
10 Ball Slams
100 Meter Sprint (50 and back – AFAP)
d.) Cash Out – Finish Strong
Don’t ignore the need for Skill Work / Goat Work.
TGU and Hollow Rock Hold
Don’t wait until your weakness shows up in the WOD. Spend time making it your strength.
Rx = Movement Standards-Full ROM/Form/Load
Tim Mann 5K Run – September 20 at 8:00a.m.
Come out and support your community even if you are not running. Want to help? Looking for volunteers – See Gunny
What’s in your protein supplement? How many ingredients?
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery – Whey Protein / Kill Cliff or FitAid
Have a great Wednesday!
Never Give Up!
Jay and Janice