CF864 Strength and Conditioning

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
-John 16:33

Until God opens the next door – praise Him in the hallway.

Constantly Varied – Be Prepared

Reminder – November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates – Saturday November 8th. Sign up list on whiteboard at gym.

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

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

Deadlift – Monday’s
Floor Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you working on your weakness or just waiting until it shows up again in the next WOD and realizing that you still suck at it?
b.) Buy In – and ALL WODs start as a group.

c.) Strength – Floor Press (work up to a heavy set of 5)

NFT – 2 X ME Dips w/o rest (rings or bar) No bands.
Scale – if unable to complete one full ROM (range of motion) dip then
hold for max time at the top of the dip. Post number of legit dips completed each round.

d.) Conditioning – Alternating Tabata

8 X 20/10

-One Arm KB Press (AHAP) Rotate arms each cycle
-Plank Hold / Top of Push-up (No Bridging/No Sagging)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Yoga – Thursday (Nov 6) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

New shirts in the gym this week. Check out the R-21 shirts.
Have a great day! Be Awesome!

“If you love me, keep my commands.”
-Jesus (John 14:15)
Never Give Up!
Jay and Janice