CF864 Strength and Conditioning

And this is love: that we walk in obedience to his commands. As you have heard from the beginning, his command is that you walk in love.
2 John 1:6

If God is your partner, make your plans BIG!
-D.L. Moody

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.

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

Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – 3 RFT

12 Floor Press (75% of your body weight)
15 Push-ups (strict HR)
21 Box Jumps (24/20)

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

What does your “Post WOD” recovery nutrition look like?

Reminder – No Saturday a.m. WOD this week. Come out and support Gunny as she rappels down the side of the Bank of America building (228 feet) in Downtown Greenville.

Have a great weekend!

Never Give Up!
Jay and Janice