Thursday December 18, 2014

CF864 STRENGTH and CONDITIONING

When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10

To the American People: Christmas is not a time or a season but a state of mind. To cherish peace and good will, to be plenteous in mercy, is to have the real spirit of Christmas. If we think on these things, there will be born in us a Savior and over us will shine a star sending its gleam of hope to the world.”
-Calvin Coolidge (1872-1933), American president. 
 Presidential message (December 25, 1927)

CF864 Christmas Party tonight - Reminder No 6:15p.m. WOD

Hope that you can join us - this is your official invitation. No gifts this year. Bring a appetizer and/or dessert. Heavy Hors d'oeuvre's and sweets! 

Today's WOD's Start at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. WOD

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 1RM (work up to a heavy single) 

d.) Conditioning - "Fran"

21-15-9 reps for time of:

95 pound Thruster
Pull-ups

Scale / Modify based on your strength/fitness level.

CF HQ WOD

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It's more than the amount of weight on the bar.

Constantly Varied - Get out of that Rut!

Upcoming CF864 Events:

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

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

CF864 hoodies and sweat pants - make great gifts.

When we recall Christmas past, we usually find that the simplest things – not the great occasions – give off the greatest glow of happiness.”
-Bob Hope

Check us out at CrossFit864 on Facebook

NEVER GIVE UP!
Jay and Janice