CF864 Strength and Conditioning

“God opposes the proud but favors the humble.”
-James 4:6

There are two kinds of pride, both good and bad. ‘Good pride’ represents our dignity and self-respect. ‘Bad pride’ is the deadly sin of superiority that reeks of conceit and arrogance.
-John C. Maxwell

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

Reminder – June Dues (NLT Monday June 2, 2014)
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In – start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) Strength – Back Squat 5 RM

c.) Conditioning 4 RFT / Quality – Complete AFAP

25 Split Jumps (each jump = 1 rep)
15 OHS (45/25 plate)
10 UB T2B
30 Second Plank Hold at top of push-up

Split Jump – Be Explosive / Alternate legs
OHS 45/25 Plate is Rx today
T2B – Palms forward
Plank – No sag / No bridge / tight, flat back

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
If you don’t meet ALL of the above – you are NOT RX.
Your form is just as (or more) important than the load on the bar.
Using poor form just to do the WOD Rx – the only person you cheat is yourself!

Remember – A Squat above parallel is NOT a Squat!

MRT – Tonight
Monday, June 2 (after last WOD) 7:00p.m.

Take time to share an encouraging word with someone today. You might be the one that needs to hear the same words tomorrow. Be awesome today!

“Have a great Monday”

be strong!
Jay and Janice