Wednesday, January 7, 2015

Thursday January 8, 2015


CF864 STRENGTH and CONDITIONING

In all toil there is profit, but mere talk tends only to poverty.
-Proverbs 14:23

“True humility is not thinking less of yourself; it is thinking of yourself less.”
-C.S. Lewis


Reminder - January Dues (NLT Monday Jan. 1, 2015) 
$25.00 Late fee on all dues after Jan. 1.
Thank you for your consideration!  

Today's WOD's5:15a.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) 



Floor Press - Monday's
Deadlift - 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 - Deadlift 5RM (work up to a tough set of 5) 


d.) Conditioning - For time:


10-9-8-7-6-5-4-3-2-1 reps of:

KBS (Rx = 32kg./24kg.) American

Between every round - complete 

5 T2B (palms forward)Scale to - K2E

Scale / Modify based on your strength/fitness level.

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 - It's a new year...Get out of that Rut!

Upcoming CF864 Events:


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

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates


And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Thanks for a great start to 2015. You guys are awesome!

NEVER GIVE UP!
Jay and Janice

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