CF864 Strength and Conditioning

The Lord does not delay His promise…but is patient with you, not wanting any to perish but all to come to repentance.
-2 Peter 3:8-9,14-15

“The two most powerful warriors are patience and time.”
-Leo Tolstoy

Quality over Quantity – Always.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD 21-15-9 Reps of:

C2B Pull-ups (chin over bar, arms fully extended at bottom)
Box Jumps (24/20)
FW – One Arm Rack KB (24kg./16kg.) to 50M switch arms

BEAST MODE:
Strict / No Kip Pull-up
Box Jumps (30/24)
FW Load = 32kg./24kg.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

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

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. Save $20.00. Take advantage of this today.

Have a great weekend!

Never Give Up!
Jay and Janice