CF864 Strength and Conditioning

Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body.
-James 3:1-2

“Real gold fears no fire.”
-Randy Alcorn

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 – Tabata (20/10 x 8)

#1 Alternating a and b
a.) Push-ups
b.) Plank Hold (top of push-up)

#2
B2B Squat

#3
OH Plate Hold (45/25) fully locked out

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body
Skill Work – Dips / OH Position
Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Yoga – Tonight at 7:15p.m. ($5 per person)

Tim Mann 5K Run – September 20 at 8:00a.m.

Train Hard. Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice