CF864 Strength and Conditioning

God has made us what we are. In Christ Jesus, God made us to do good works, which God planned in advance for us to live our lives doing.
-Ephesians 2:10

“Give, but give until it hurts.”
-Mother Teresa

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Power Clean – Monday’s
Deadlift – Thursday’s

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Strength – Power Clean 3 (work up to a heavy set of 3)

Form. Have you been including Power Cleans in your skill work?
This is week 2 on our current strength cycle

d. Conditioning – Starts as a group
For total time:

Run 800 Meters
5 Rounds of:
5 PC (80% of today’s heaviest set of 3)
10 Push-ups
15 Air Squats
Run 800 Meters

Post conditioning time along with heaviest set of 3 PC on the whiteboard.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Yoga – Tuesday September 16, 2014 at 7:15p.m. ($5)
Sign up on board at gym

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“Non nobis solum nati sumus. (Not for ourselves alone are we born.)”
-Marcus Tullius Cicero
Never Give Up!
Jay and Janice