CF864 Strength and Conditioning
For this is the message that you have heard from the beginning, that we should love one another.
-1 John 3:11
In Heaven, to look into God's eyes will be to see what we've always longed to see: the person who made us for His own good pleasure. Seeing God will be like seeing everything else for the first time.
-Randy Alcorn
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
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 1RM
Test your strength - work up to a heavy single. Make sure to log your numbers in your training journal for reference on future WODs.
NFT - 3 X 8 Back Extensions (3 second hold at top)
Conditioning - CF Games Open 13.2
10 Minute AMRAP:
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Rx Load - 115/75
Box - 24/20
Rx = CF Games Movement Standards - covered before WOD
Rx = More than just the load on the bar.
You must meet the standard - anything less = scaled/modified.
Scale load today based on your fitness level.
Rx = Movement Standards/Load/ROM/Form
Check CrossFit864 Facebook for updates
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
But love your enemies, and do good, and lend, expecting nothing in return, and your reward will be great, and you will be sons of the Most High, for he is kind to the ungrateful and the evil.
-Luke 6:35
Have a great Monday!
be strong!
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