CF864 Strength and Conditioning

The greatest among you will be your servant.
-Matthew 23:11

The only way you can serve God on earth is by serving others.
-Rick Warren

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

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – and ALL WODs start as a group.

c.) WOD – For Time:

30 Curtis P
30 T2B
30 Hollow Rocks

Movement Standards:

Curtis P =
Power Clean
Left Lunge / Right Lunge
Push Press

The Curtis P complex is performed without putting the bar down, the lunges are done with the bar in the racked position. Bar starts from the floor each rep. Load = 95/65

T2B – Palms forward. Toes must touch bar if Rx. Unable to touch bar – scale to K2E (knees to elbows)

d.) Cash Out – Finish Strong

FORM!

Post WOD – Hydrate / Refuel, stretch legs, get to know someone in class that you haven’t talked with before, Tell someone how much you really hate Curtis P but love how he makes you push through until the last rep.

Rx = Movement Standards-Full ROM/Form/Load

Do you own a jump rope? Invest in a good rope if you plan on getting better at DU’s. Include DU’s in your skill work.
Post WOD Recovery – Whey Protein / Fish Oil / Kill Cliff or FitAid

Have a great day!

Never Give Up!
Jay and Janice