Thursday May 1, 2014

CF864 Strength and Conditioning

Instead, we will speak the truth in love, growing in every way more and more like Christ, who is the head of his body, the church.
-Ephesians 4:15

“Unless we take that first step into the unknown, we will never know our own potential!” 
-Allan Rufus 

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

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

Buy In - always as a group


Strength - Deadlift 5RM

No Bounce. No Dropping from Lockout. 
Rx = Conventional Style (hands outside of knees)

Conditioning - 4 RFT / Quality 

1 Strict Press
1 Strict Pull-up
1 Strict Press
3 Strict Pull-ups
1 Strict Press 
5 Strict Pull-ups

25 DU's each round (scale to x 3 singles)

Rx Load = 90% of your last 1 RM Press

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

2014 National Day of Prayer - Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

Memorial Day Murph - Monday May 26 at 9:00a.m.

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!
Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. Please sign up ASAP so that we can get a head count for burgers, etc.

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice