CF864 Strength and Conditioning

“For God was in Christ, reconciling the world to himself, no longer counting people’s sins against them. And he gave us this wonderful message of reconciliation. So we are Christ’s ambassadors; God is making his appeal through us. We speak for Christ when we plead, “Come back to God!””
-2 Corinthians 5:19-20

“Don’t forget to pray today because God did not forget to wake you up this morning.”
-Oswald Chambers

Today’s WOD – 9:00a.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.

Strength – Deadlift 3RM (Strict, No Bounce)

Conditioning: 1x AFAP

20 Deadlifts at 90% of 3RM
40 KBS (24kg./16kg.)
60 Weighted Step-ups (45/25 Plate Overhead)
800 Meter Run

Cash Out

Train Hard. Train Heavy. Train Smart

How much junk did you eat this weekend?
70% Kitchen / 30% Gym = Results

Have a great week…starting today!

“Routine is the Enemy”

BE STRONG!
Jay and Janice