CF864 Strength and Conditioning

We Harvest What We Plant
Dear brothers and sisters, if another believer is overcome by some sin, you who are godly should gently and humbly help that person back onto the right path. And be careful not to fall into the same temptation yourself.
-Galatians 6:1

“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.”
-Ralph Waldo Emerson

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

Warm up – Starts 15-20 minutes before the buy in.

Buy In – Starts promptly at times above – as a group.

WOD A – Complete 3 Rounds:

10 Back Squats (Load = body weight on bar)
15 C2B Pull-ups (palms forward)

WOD B – Complete 3 Rounds: Alternate between a and b

a.) Max rep Kbell Swings (24kg./16kg.) – 1 Minute
Rest 1 Minute
b.) Max rep Sit-ups – 1 Minute

Post reps completed for each exercise / each round

Train Hard. Train Heavy. Train Smart

Strength Clinic – Saturday February 16 at CF864
Donnie Thompson –
Bench Press technique / Upper Body Strength
Mobility / Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

BE STRONG!
Jay and Janice