Monday April 29, 2013

CF864 Strength and Conditioning

Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.
-Philippians 2:5-8

It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters.
-Paul "Bear" Bryant

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

Constantly Varied - Be Prepared

Reminder - May Dues (No Later Than Wednesday May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Floor Press 5 RM

NFT - Dips (Bar or Ring) 3 x Max Reps 

d.) Conditioning - 3 RFT:
20 Goblet Squats 
30 Sit-ups (unanchored)
40 DU's (scaled = x 3 singles)

e.) Cash Out

Movement Standards - Floor Press
-Legs Fully Extended throughout the movement
-Butt must stay in contact with the floor
-Elbows must touch the floor at the bottom of the rep
-Full lock out of the elbows at the top of the rep

Dedication = Results

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

Post your heaviest Floor Press on CrossFit864 Facebook
Check out "Gunnys" new CF864 tees at the gym.

Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up - 4 spots left

Hope your week is off to a great start!

BE STRONG!
Jay and Janice