CF864 Strength and Conditioning
Be devoted to one another with genuine affection and honor one another above yourselves. Never be lazy, but work hard and serve the Lord enthusiastically.
-Romans 12:10-11
“Find out how much God has given you and from it take what you need; the remainder is needed by others.”
-Saint Augustine
Today’s WOD’s – start at:
5:15a.m./9:00a.m.
ALL WODs start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work/Mobility – Goat work.
Buy In – always as a group
WOD – 25-20-15-10 reps for time:
T2B
Step-ups
Lateral Hop
One Arm Farmers Walk (AHAP – 100 Meters)
Rx Movement Standards
T2B – palms forward. must touch bar each rep
Step-ups (no weight / high box) alternate feet
Lateral Hop over parallettes (over and back = 1 rep)
One Arm Farmers Walk (KB AHAP in rack position) – at 50 M switch hands. Please do NOT drop the kettlebell. FW between each round.
Cash Out – Finish Strong
Memorial Day Murph – Monday May 26 at 9:00a.m.
Sign up if you plan on coming.
Yoga at CF864 – Next Tuesday May 27 at 7:15p.m. $5
Hope your day is AWESOME!
be strong!
Jay and Janice