CF864 Strength and Conditioning

Give thanks to the Lord, for HE is good; HIS love endures forever.
-Psalm 107:1

“Perhaps no custom reveals our character as a Nation so clearly as our celebration of Thanksgiving Day.”
-Ronald Reagan

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

Skill work – Shoulder mobility / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD 4 RFT:

Push Press – Max Reps (95/65)
10 Strict Pull-ups (palms forward)
200 Meter Shuttle Run (50 meter mark and back twice)

Beast Mode – 135/95 Push Press
Pull ups – Strict, No kip, Palms forward
Shuttle Run – sprint to 50 meter mark and back twice.

Rep count stops on push press when you rack the bar. You can can rest while holding the bar in the rack position.

Rx Form – Remember that form is just as important as the load.

Score = Post total push press reps along with total time.

d.) Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Strength – We will resume our strength cycle next week with 3RM Press (Monday 12-2) and 3RM Back Squat (Thursday 12-5)

Grab a cold “Kill Cliff” and a Whey Protein for Post WOD recovery.

“You may be good. You may even be better than everyone esle. But without a coach you will never be as good as you could be.”
-Andy Stanley, Next Generation Leader

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Thanksgiving 2013 Gym Schedule:
Monday – Wednesday normal schedule
Closed Thursday – Saturday

be strong!
Jay and Janice