CF864 Strength and Conditioning

Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7

Let the one among you who is without sin be the first to cast a stone.
-Jesus Christ

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD 21-15-9 Reps for time of:

S20 Load = 95/65
Box Jumps (24/20)
Between each round-
One arm Suitcase Carry (AHAP) to 50M/switch arms and back

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Dips / Strict Pull-ups
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

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

Train Hard. Eat Clean. Plenty of Rest. Repeat

Support your community.
“Have a great day”

Never Give Up!
Jay and Janice