CF864 Strength and Conditioning

And when you stand praying, if you hold anything against anyone, forgive him, so that your Father in heaven may forgive you your sins. ”
-Mark 11:25

“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”
-G.K. Chesterton

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

ALL WODs / Buy In – start as a group.

New 3 Week Strength Cycle:
Week 1 – 5RM, Week 2 – 3RM, Week 3 – 1RM (strength test)

Back Squat – Monday’s
Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Press 3 (work up to a tough set of 3)

d.) Conditioning – 3 RFT:

Run 400 Meters
21 Push Press (95/65)
12 HSPU

Scale based on your strength/fitness level

e.) Cash Out – Finish Strong

Skill Work – TGU

Rx = Movement Standards-Full ROM/Form/Load

Never Give Up!
Jay and Janice