CF864 Strength and Conditioning
Do everything without complaining or arguing.
-Philippians 2:14

“Legalism breeds a sense of entitlement that turns us into complainers.”
-Tullian Tchividjian (grandchild of Billy Graham)
Jesus + Nothing = Everything

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

Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – Alternating Tabata (8 x 20/10)

Deadlift (185/135)
KBS (24kg/16kg.)

KBS – Russian Style. Good form. Hip drive.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Reminder – No Saturday a.m. WOD this week.
Go support “Barbells for Boobs” Grace WOD.

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.
Have a great weekend!

Never Give Up!
Jay and Janice