CF864 Strength and Conditioning

Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:32

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis

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

Warm-up/Skill Work – Goat work (your weakness)

ALL WODs start together as a group.

Reminder – May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1.

Buy In – always as a group

Remember – the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

Strength – Floor Press 1RM (work up to a heavy single)

Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension
-Always have a spotter

Conditioning For Time/ Quality – Complete AFAP

All out 100% sprint pace:
200 Meter Sprint
15 Burpees
15 Weighted Step-ups
50 DU’s (scale to x 3 fast singles)

Rx = Movement Standards/Load/ROM/Form

Cash Out – Finish Strong

Men’s Roundtable – Tonight
Monday, May 5 (after last WOD) 7:00p.m.

Memorial Day Murph – Monday May 26 at 9:00a.m.

Yoga at CF864 – Tuesday May 13 at 7:15 – $5

Take time to share an encouraging word with someone today.

“Have a great Monday”

be strong!
Jay and Janice