CF864 Strength and Conditioning

9-11 Never Forget

I will never forget this awful time, as I grieve over my loss. Yet I still dare to hope when I remember this: The unfailing love of the LORD never ends! By his mercies we have been kept from complete destruction. Great is his faithfulness; his mercies begin afresh each day.
-Lamentations 3:20-23

“Freedom itself was attacked this morning by a faceless coward and freedom will be defended.”
-President George Bush

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 – and ALL WODs start as a group.

c.) Strength – Deadlift 5 (Build up to a tough set of 5)

d.) Conditioning – AMRAP 20

9 Deadlift (225/185)
11 Kettlebell Swings (32kg./24kg.)

e.) Cash Out – Finish Strong

Skill Work – TGU
Rx = Movement Standards-Full ROM/Form/Load
Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

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

Freedom is NEVER free or cheap.

Never Give Up!
Jay and Janice