CF864 Strength and Conditioning

These are the things you are to do: Speak the truth to each other, and render true and sound judgment in your courts;
Zechariah 8:16

“The best way to find out if you can trust somebody is to trust them.”
-Ernest Hemingway

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!

Reminder – October Dues (NLT Wednesday Oct. 1, 2014)
$25.00 Late fee on all dues after Oct. 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – AMRAP 20

2 Goblet Squats / 2 Pull-ups
Run 100 Meters
4 Goblet Squats / 4 Pull-ups
Run 100 Meters
6 Goblet Squats / 6 Pull-ups
Run 100 Meters
Continue as far as possible – adding 2 each round until you time out.
Rx Load – 24kg./16kg. KB
Beat Mode – 32kg./24kg. KB

Rx = Palms Forward on Pull-ups

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Yoga – Tonight at CF864. 7:15p.m. $5

Train Smart – Listen to your body

Skill Work – Ring Dips / Strict Pull-ups
Rx = Movement Standards/Form/Full ROM/Load

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Train Hard. Eat Clean. Plenty of Rest. Repeat

Support your community.

“Have a great day”

Never Give Up!
Jay and Janice