CF864 Strength and Conditioning

“If you love me, keep my commands.”
-Jesus (John 14:15)

“We in America do not have government by the majority. We have government by the majority who participate.”
-Thomas Jefferson

Constantly Varied – Be Prepared

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Deadlift – Monday’s
Floor Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you working on your weakness?
b.) Buy In – and ALL WODs start as a group.

c.) Strength – Floor Press (work up to a heavy set of 3)

d.) Conditioning – Complete the following:

60 HR Push-ups for Quality (tight – no sagging)
4 Minute cap (if not complete – post # completed)

Rest 1 Minute –

EMOM – 10
Even – Hold chin over bar 30 seconds
Odd – 15 Second Plank / 6 Box Jumps (24/20)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Yoga – Thursday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

New shirts in the gym this week.
Have a great day!

Never Give Up!
Jay and Janice