CF864 Strength and Conditioning

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.
-Proverbs 13:4

“A person can perform only from strength. One cannot build performance on weakness, let alone on something one cannot do at all.”
-Peter Drucker

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.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – AMRAP 15

5 Burpees (clap overhead – chest and thighs to deck)
7 K2E (palms forward)
9 DU’s (scale = x3 singles)

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice