CF864 Strength and Conditioning
“The human heart is the most deceitful of all things, and desperately wicked. Who really knows how bad it is? But I, the Lord, search all hearts and examine secret motives. I give all people their due rewards, according to what their actions deserve.”
-Jeremiah 17:9-10
“Freedom lies in being bold.”
-Robert Frost
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
New 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 5RM
d.) Conditioning - For Time:
30 Bench Press
Run 800 Meters
30 Power Cleans
Rx Load =
Bench Press - Your body weight on bar. Scale the weight if you can't get the bar in and out of the rack on your on without a spot. Do not load Rx weight if you are doing singles after a few reps.
Bar must touch chest each rep.
Must fully extend elbows (lock out) each rep at top.
No bouncing.
Power Clean - 75% of your body weight on bar. Scale Scale the weight if you can't complete a power clean with proper form. It does not benefit you to load a weight in order to be Rx and use jacked up form. Train smart! Starting position - feet under hips, grip bar outside of knees. Elbows in front of bar.
Scale based on your strength / fitness level.
e.) Cash Out - Finish Strong
Skill Work - Cleans / TGU
Rx = Movement Standards-Full ROM/Form/Load
Check us out at CrossFit864 on Facebook
Paleo Challenge - If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) - Great job! Proud of the dedicated who are working hard to reach their goal.
Email your log to: janicewlong@gmail.com
Reminder - We will be closed July 4th.
be strong!
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