Thursday September 26, 2013

CF864 Strength and Conditioning

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.
-1 John 2:1

“Do you want to know who you are? Don't ask. Act! Action will delineate and define you.”
-Thomas Jefferson

 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. Include skill work in your buy in. How much mobility have you done this week?

Skill work - Overhead lockout / Overhead mobility

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 

Thank you for your cooperation! 

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength  - Press 5RM 

d.) Conditioning - 5 RFT:

20 Push Press
10 Weighted Step-ups 
30 Second Plank Hold

Push Press Load = 65% of today's heaviest 5 rep set
Goal = all reps unbroken

Step-up Load = same as Push Press. 10 Total steps onto box

Plank - Tight / No sagging / No bridging 


e.) Cash Out - Finish Strong!

Reminder
The floor in the gym (both sections) have been repaired. Thanks for your patience and understanding while the work was being completed. We love our gym and we understand that it's over 100 years old and we have to treat it that way. Please do not drop weights on the concrete. If you are doing a movement that you have to get out from under make sure that you are on mats with bumper plates. Never drop/slam kettlebells or a bar with steel plates. Never intentionally drop a deadlift from the top - always control it back to the floor.

Train to be stronger than you were yesterday!

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

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.”
-Paulo Coelho

Rx Jump Ropes

We've had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up this week so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The are good ropes. The total price is $33.25

CF864 is now accepting credit cards. 


Look forward to seeing you today!


What's the most important thing in your life today?

be strong(er)!
Jay and Janice