CF864 Strength and Conditioning

You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked.
-Revelation 3:17

You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln

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

Reminder – July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

ALL WODs / Buy In – start as a group.

New 3 Week Strength Cycle starts today:
Week 1 – 5RM, Week 2 – 3RM, Week 3 – 1RM

Deadlift – Monday’s
Floor Press – Thursday

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Deadlift 5RM (Conventional Style)

d. Conditioning – 3 RFT:

50 KBS (24/16kg.) American
15 GHD Sit-ups (scale to 30 AbMat Sit ups)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT – Tonight
Monday, June 30 (after last WOD) 7:00p.m.

Reminder – We will be closed July 4th.

It’s Monday – time to be awesome again!

be strong!
Jay and Janice