CF864 Strength and Conditioning
“Judge not, that you be not judged."
-Jesus (Matthew 7:1)
“How would your life be different if…You stopped making negative judgmental assumptions about people you encounter? Let today be the day…You look for the good in everyone you meet and respect their journey.”
-Steve Maraboli
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - February Dues (February 1)
Thank you!
Current 3 week strength cycle
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)
Warm-up/Mobility/Skill Work
Buy In - as a group
Strength - Back Squat 3RM
NFT - 2 X 15 Back Extensions (2 second hold at top)
Conditioning - 4 RFT:
25 Air Squats (deep)
10 KB Push Press (left) 24/16kg.
10 KB Push Press (right) 24/16kg.
25 DU's (scale to x 4 singles)
30 Second Plank Hold - each round
Rx = Movement Standards/Load/ROM/Form
Check CrossFit864 Facebook for updates
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great Monday!
be strong!
No comments:
Post a Comment