CF864 Strength and Conditioning

May the words of my mouth and the meditation of my heart be pleasing to you, O Lord, my rock and my redeemer.
-Psalm 19:14

“Man can live about forty days without food, about three days without water, about eight minutes without air, but only for one second without hope”
-Hal Lindsey

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

Skill work – Clean Form / Toes to Bar
If you struggled with either of these movements this week then add them into your warm-up (this is the time that you spend prior to the buy in.)

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

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

c.) WOD

Tabata Deadlift (8×20/10)
Rx Load = your body weight on bar
Score = lowest number of reps completed in a 20 second cycle
Scale weight based on your strength level.
Beast Mode – 1.5 times your body weight

then – 3 Minute Rest

3 RFT:
15 Box Jumps (24/20)
15 Burpees

Beast Mode – box jumps and burpees
wearing weighted vest (at least 20 pounds)
d.) Cash Out – Finish Strong!

FORM! If it’s not strict it’s not legit. Don’t count it.

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

Grab a cold “Kill Ciff” for Post WOD recovery

Limited Time CF864 Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 22, 2013.

Supplement order – If you need anything please let us know ASAP.

Don’t forget to BE AWESOME today!

be strong(er)!
Jay and Janice