CF864 Strength and Conditioning

But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.
-James 3:17

“The computer is a moron.”
-Peter Drucker

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 – AMRAP 20

21 135 pound Bench Press
21 L Pull-ups

CFHQ (141014)

Full ROM on Bench Press and L Pull-ups
Bench = bar must touch your chest and reach full extension at top (locked out) each rep.
L Pull-ups = chin over bar on every rep. must be in L position throughout the entire movement on every rep.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Work on your weakness
Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

How are you helping your community?

“Have a great day”

Never Give Up!
Jay and Janice