CF864 STRENGTH and CONDITIONING
So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.
-2 Corinthians 4:16
“What I’m looking for is not out there, it is in me.”
-Helen Keller
Useless fact for the day:
Blueberry Jelly Bellies were created especially for Ronald Reagan.
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Today’s WOD’s – start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Floor Press – Monday
Deadlift – Thursday
Skill Work / Goat Work – Conquering your weakness!
ALL WODs / Buy In – start together as a group.
Today’s game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Still trying to do DU’s on a $2 jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/
Reminder – November Dues (NLT Monday Nov. 2, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Floor Press (work up to a heavy set of 3)
d.) Conditioning – complete the following 3x for time:
1 x Max rep strict push-ups
Rep count stops when you rest at top or bottom – must keep moving.
Post total number of push-ups on board
then
2 Rounds of:
5 Step ups (each side) 24/20
10 DUs (scale – x3 singles)
15 Air Squats
RX Movement Standards – Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
30% Gym. 70% Kitchen. 100% Willpower
It doesn’t matter how hard you work in the gym if you can’t control what you put on your plate!
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday November 3 at 7:00p.m.
“R-21” CF864 Hero WOD – November 7
Join the CF864 Team – Barbells for Boobs at HIT CF
November 14 – Get signed up
It’s Monday – New week. New opportunities.
3.2.1. Go!
Welcome to Monday!
Make it a great day!
NEVER GIVE UP!
Jay and Janice