CF864 Strength and Conditioning

Then God said, “Let us make man in our image, in our likeness, and let them rule over the fish of the sea and the birds of the air, over the livestock, over all the earth, and over all the creatures that move along the ground.” So God created man in his own image, in the image of God he created him; male and female he created them. God blessed them and said to them, “Be fruitful and increase in number; fill the earth and subdue it. Rule over the fish of the sea and the birds of the air and over every living creature that moves on the ground.”
-Genesis 1:26-28

It is impossible to account for the creation of the universe without the agency of a Supreme Being.
-George Washington

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

Skill Work – goat work. What movement did you stink at this week? Work it into your warm up because it will never improve without hard work.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD – Complete the following AFAP:

21 Thrusters
21 KBS
200 Meter Sprint

15 Thrusters
15 KBS
200 Meter Sprint

9 Thrusters
9 KBS
200 Meter Sprint

Rx Load = Thruster (95/65) KBS (24kg./16kg.)

FORM! Rx is more than the weight used. Get full ROM (range of motion)

d.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Grab a cold “Kill Cliff” for Post WOD recovery.

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Limited Time CF864 Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 22, 2013.

Supplement order – If you need anything please let us know ASAP.

FRIDAY’S Here! Have a great day!

be strong!
Jay and Janice