Monday November 10, 2014

CF864 Strength and Conditioning

I call on the LORD in my distress, and he answers me.
-Psalm 120:1

“Strength is the capacity to break a Hershey bar into four pieces with your bare hands - and then eat just one of the pieces.” 
-Judith Viorst

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 for that class. Out of respect for your fellow CrossFitters - 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) 

Deadlift - Monday's
Floor Press - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

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

This is week 2 on our current strength cycle

d. Conditioning - "Freddy's Revenge"

5 RFT:

5 S2OH (Shoulder to Overhead - any way)
Load = 185/135
10 Burpees

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Don't forget to post your 3 rep deadlift and conditioning time on the whiteboard. Post it if you are number one on the WOD or dead last. 

We have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone.


Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, November 10 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice