CF864 Strength and Conditioning

Let the wise hear and increase in learning, and the one who understands obtain guidance
-Proverbs 1:5

“Any fool can know. The point is to understand.”
-Albert Einstein

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.

Reminder – October Dues (NLT Wednesday Oct. 1, 2014)
$25.00 Late fee on all dues after Oct. 1.
Thank you for your consideration!

Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – For Time:

Run 400 Meters
Bench Press – 50 Reps (135/95)
Back Squat – 50 Reps (135/95)
Run 400 Meters

Post – number of times that you rack the bar on bench press and squats.
Don’t load the bar with a weight that you can’t un-rack and rack without a spotter. Goal = as many reps as possible without racking the bar.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Have a great weekend!

Never Give Up!
Jay and Janice