Tuesday September 16, 2014

CF864 Strength and Conditioning

For nothing will be impossible with God.”
-Luke 1:37

I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, “move from here to there” and it will move. Nothing will be impossible to you.
-Jesus Christ

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 – EMOM 15

Even – 5 Back Squats (body weight)

Odd – 8 Burpees
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 (extension / lock out)
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

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

New UA – Under Armour CF864 Tees at the gym $25

Train Hard. Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice

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