CF864 Strength and Conditioning
O LORD my God, I called to you for help and you healed me.
-Psalm 30:2
“You can free your soul to fly each day, if you let God do the steering.”
-Gary Rudz
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group.
WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!
New 3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM
Back Squat - Monday's
Press - Thursday's
Reminder - August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you!
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Squat 5 RM (work up to a tough set of 5)
A Squat above parallel is NOT a Squat!
d. Conditioning - Starts as a group - on the clock
In 3 Minutes complete:
Complete 25 DU (scale x3 singles)
then as many burpees as possible in remaining time
Score = total number of burpees completed
Rest 2 Minutes
In 3 Minutes complete:
Complete 25 Jumping Squats (explosive)
then as many weighted step ups as possible in remaining time
Score = total number of step ups completed
Load = 45/25 pound plate OH
Todays WOD - Post heaviest set of squats completed (5 solid reps)
Post total number of burpees and total number of step ups completed
e.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
MRT - Tonight
Monday, July 28 (after last WOD) 7:00p.m.
CrossFit Kid's Camp July 28-31 - A great week to keep your CrossFit Kid active.
Check us out at CrossFit864 on Facebook
It's Monday again...No better way to start a week than with "SQUATS"
Never Give Up!
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