CF864 Strength and Conditioning

If you do what is right, will you not be accepted? But if you do not do what is right, sin is crouching at your door; it desires to have you, but you must master it.”
-Genesis 4:7

“You cannot find peace by avoiding life.”
-Virginia Woolf

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

ALL WODs / Buy In – start as a group.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

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

Back Squat – Monday’s
Press – Thursday’s

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Squat 1 (work up to a heavy single)

A Squat above parallel is NOT a Squat!

d. Conditioning – Starts as a group

100 Back Squats – For time

Complete 5 Burpees every time you stop.

Squat Load =
Guys – 135 or 50% of today’s 1 RM (whichever is heaviest)
Girls – 95 or 50% of today’s 1RM (whichever is heaviest)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT – Tonight
Monday, August 4 (after last WOD) 7:00p.m.

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It’s Monday and it’s time to “SQUAT” and time to PR!

Never Give Up!
Jay and Janice