CF864 Strength and Conditioning

For it is by grace you have been saved, through faith-and this not from yourselves, it is the gift of God.
-Ephesians 2:8

“Every person that you meet knows something you don’t; learn from them.”
-H. Jackson Brown, Jr.

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.

Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – For Time:

Run 500 Meters
50 Thrusters
30 Pull-ups
Run 500 Meters

Run = 400 Meters then return to 50M and back to start = 500M
Thrusters – Load 95/65 (Full ROM)
Pull-ups – Your choice, any style. Full extension at bottom and chin must be OVER the bar each rep.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

What does your “Post WOD” recovery nutrition look like?

No Saturday WOD this week – come out and run!
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

Have a great weekend!

Never Give Up!
Jay and Janice