CF864 Strength and Conditioning

“No Whining Zone”

Train up a child in the way he should go; even when he is old he will not depart from it.
-Proverbs 22:6

“Don’t forget that the most effective form of child abuse is giving a child everything they want.”
-Randy Alcorn

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up. If the group has started the “Buy In” please wait until the next group starts.
Thank you!

If you are doing the WOD – you must do the Buy In with the group.

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

c.) Strength – Press 3 (Build to a heavy 3 rep set)

d.) Conditioning – For Time

Rx’d =
800 Meter Run
50 Thrusters (95/65)
30 C2B Pull-ups

e.) Cash Out

#1 Priority in the gym today – FORM Partial reps do not count!

Do what you can, with what you have, where you are.
-Theodore Roosevelt

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

CF864 Kids Camp – 2 Dates:
June 10-13 (Last day! Great group of CF Kids)
July 15-18

BE STRONG!
Jay and Janice