CF864 Strength and Conditioning

“So also faith by itself, if it does not have works, is dead.”
-James 2:17
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
-Thomas A. Edison

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 – 3 RFT: (Quality Reps)

20 UB Back Squats (135/95)
15 Strict Pull-ups
10 UB Push Press (135/95)

Use same bar for squat and push press
Squat – all reps below parallel
Goal – all reps UB or as few sets as possible

Skill work today – Hollow Rocks

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga – Tuesday (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

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20
Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, “I wish you would have kept more for yourself.”
-David Platt

Never Give Up!
Jay and Janice