CF864 Strength and Conditioning

This man came to Jesus by night and said to him, “Rabbi, we know that you are a teacher come from God, for no one can do these signs that you do unless God is with him.”-John 3:2

The knowledge of Christ’s love for us should cause us to love Him in such a way that it is demonstrated in our attitude, conduct, and commitment to serve God. Spiritual maturity is marked by spiritual knowledge being put into action.
-Edward Bedore

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: 4 RFT:

One Arm Farmers Walk – 100 Meters
Bear Crawl – 1 length of gym
5 Strict Dips (No bands / No Kip)
10 Split Jumps (Explosive)
15 GHD Sit-ups (sub AbMat)

FW – to 50M (switch arms and return) Load = KB AHAP
Please do not drop KB. Thanks!
Bear Crawl – Stay low. Keep your butt down.
d.) Cash Out – Finish Strong

Don’t ignore the need for Skill Work / Goat Work.
TGU, OH Position and Hollow Rock Hold

Rx = Movement Standards-Full ROM/Form/Load

What’s in your protein supplement? Looking for quality supplements?

SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

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

Have a great Wednesday!

Never Give Up!
Jay and Janice