Thursday September 18, 2014

CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

“Love only grows by sharing. You can only have more for yourself by giving it away to others.”
-Brian Tracy

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 3 (Build up to a tough set of 3)

d.) Conditioning – 3 Rounds

1 Minute ME at each station:

DU’s (scale to singles)
AbMat Sit-ups
Mountain Climbers (Full ROM)
Rest 1 Minute

FORM!

e.) Cash Out – Finish Strong

Skill Work – How much have you skill work have you included in your training this week?

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.
Come out and support your community even if you are not running. Want to help? Looking for volunteers – See Gunny

Never Give Up!
Jay and Janice

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