CF864 Strength and Conditioning

Whatever you do, work heartily, as for the Lord and not for men.
-Colossians 3:23

“Meetings are by definition a concession to a deficient organization. For one either meets or one works. One cannot do both at the same time.”
-Peter Drucker

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

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – For time:

Run 1 Mile
50 Back Squats
30 Strict Pull-ups

Rx Load – Back Squats = Your body weight on bar

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

Take a minute to share a word of encouragement with someone today.
“Have a great day”
Never Give Up!
Jay and Janice