CF864 Strength and Conditioning

For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
-John 3:17

“There are far, far better things ahead than any we leave behind.”
-C.S. Lewis

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

ALL WODs start together as a group.

a.) Mobility/Warm-up/Skill Work

b.) Buy In – always starts as a group

c.) WOD – 4 RFT:

200 M OH Plate Carry (45/25)
25 DU’s (scale to x 4 singles)
10 Step-ups (plate locked out OH – 45/25)
45 Second Plank Hold

d.) Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Yoga at CF864 – Tonight at 7:15p.m. $5

New CF864 tee’s are here. Represent!

be strong!
Jay and Janice