Wednesday, July 9, 2014

Thursday July 10, 2014


CF864 Strength and Conditioning

One night the Lord spoke to Paul in a vision: "Do not be afraid; keep on speaking, do not be silent. For I am with you, and no one is going to attack and harm you, because I have many people in this city."
-Acts 18:9-10

“A wise man will make more opportunities than he finds.” 

-Francis Bacon 

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

3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM 

Deadlift - Monday's
Floor Press - Thursday's


ALL WODs / Buy In - start as a group. Please be on time!

Reminder - July Dues (By Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.

Thank you very much!


a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) Strength - Floor Press 3RM (week 2)


2 x 10 (each side) One arm KB Floor Press (AHAP)

d.) Conditioning - For Time:


25-15-10 Reps of-
Push-ups (HR)

Weighted Sit-ups (45/25 plate)
30 Second Plank Hold (each round)
One Arm FW (AHAP) to 50 and back.

Scale based on your strength / fitness level.

e.) Cash Out - Finish Strong

Skill Work - Cleans  / TGU

Rx = Movement Standards-Full ROM/Form/Load


Congrats to Lea and Pat - Winners of the 30 Day Paleo Challenge. Proud of your dedication!


Check us out at CrossFit864 on Facebook


be strong!
Jay and Janice

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