Thursday December 11, 2014

CF864 STRENGTH and CONDITIONING

 He will be great and will be called the Son of the Most High.
-Luke 1:32

Mail your packages early so the post office can lose them in time for Christmas.
-Johnny Carson

Constantly Varied - Are you Prepared?

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) 

Back Squat - Monday's
Power Clean and Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

Skill Work - are you making your weakness your strength?

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Power Clean and Press 3RM (work up to a heavy set of 3) 

     Rx = Movement Standards-Full ROM/Form/Load

d.) Conditioning - Complete the following:

1 Front Squat
1 Box Jump 
2 Front Squat
1 Box Jump
3 Front Squat
1 Box Jump
4 Front Squat
1 Box Jumps
5 Front Squat
1 Box Jump
Etc.....
Continue as far as you can in 7 Minutes

Rx Load = 135/95
Box = 24/20
Rest 2 Minutes

In 3 Minutes complete as many legit AbMat Sit-ups as you can.

Scale / Modify based on your strength/fitness level.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Christmas Lite Run/Walk - Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

"But who do you say I am?"

-Jesus (Matthew 15:16)

NEVER GIVE UP!
Jay and Janice