CF864 Strength and Conditioning

Whoever heeds instruction is on the path to life, but he who rejects reproof leads others astray.
-Proverbs 10:17

The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, ‘O God, forgive me,’ or ‘Help me.’
-Billy graham

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: 5 RFT:

10 Step KB pass through Lunge
20 Wall Ball Shots
30 Second Handstand Hold
30 Second Hold on Pull-up Bar

d.) Cash Out – Finish Strong

Don’t neglect the Skill Work / Goat Work – TGU and Hollow Rocks.

Rx = Movement Standards-Full ROM/Form/Load
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run – September 20 at 8:00a.m.

Have a great Wednesday!

Never Give Up!
Jay and Janice

“Have a great day” Make it a great day!

Never Give Up!
Jay and Janice