CF864 Strength and Conditioning

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

“Freedom is not doing what we want, but what we should.”
-Victor Rivera

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing shoulder mobility before you jump into floor press.

Reminder – September Dues (September 1, 2013)
$10.00 Late fee on all dues after Monday, September 2
Thank you very much!

a.) Warm-up – Mobility work…Don’t neglect it!

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

c.) Strength (week 2) – Floor Press 3RM

d.) Conditioning – “Tabata” (20/10)

Alternating the following – 8 of each:

Tabata #1
a. Push-ups (HR) perfect form, no sag
b. Plank Hold

Tabata #2
a. OH Lunge (in place – 45/25)
b. OH Plate Hold (45/25) locked out / fully extended

Form!

e.) Cash Out – Finish Strong!

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

Deadlift (3 Rep Max) on Thursday

“Doing nothing for others is the undoing of ourselves.”
-Horace Mann

Have a great Tuesday!

be strong!
Jay and Janice