Sunday, October 12, 2014

Monday October 13, 2014


CF864 Strength and Conditioning

Be completely humble and gentle; be patient, bearing with one another in love.
-Ephesians 4:2

“True humility does not know that it is humble. If it did, it would be proud from the contemplation of so fine a virtue.” 
-Martin Luther (1483)

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

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. The buy in and cash out are part of the WOD. 

Thank you! 

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


Back Squat - Monday's
Squat Clean - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Back Squat 3 (work up to a heavy set of 3)

This is week 2 on our current strength cycle

d. Conditioning - AMRAP 10


5 Burpee/Box Jump/Step Down
10 OHS (45/25) plate

Rx Movement Standards:
Burpee (chest and thighs touch deck/floor together) jump onto box - hip must open completely on top of box - step off box each rep. 

OHS - Rx = 45/25 plate. Stay off toes. Must reach depth to count rep. Please do not drop weights from OH. Thanks!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load


Don't forget to post your 5 rep back squat and rounds completed on the whiteboard. Post it if you are number one on the WOD or dead last. That's what CF is about.

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, October 13 (after last WOD) 7:00p.m.



Never Give Up!
Jay and Janice

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