Monday February 2, 2015

CF864 STRENGTH and CONDITIONING

“However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived”— the things God has prepared for those who love him—”
- 1 Corinthians 2:9 


"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein

Lift Heavy. Run Fast. Eat Like a Cavemen

Today's WOD's - start at:
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
PC (Power Clean) - Thursday's

“The kettlebell swing… is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio”. There are few things like the nonstop no place to rest burn of a long set of swings.
-Pavel

Reminder - February Dues (NLT Sunday Feb. 1, 2015) 
$25.00 Late fee on all dues after Feb. 1.

Thank you for your consideration! We appreciate you.

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat 5RM (Build up to a heavy set of 5)

d.) Conditioning: EMOM - 12

20 Second Plank Hold (on elbows) 
10 KBS - American Style (24kg./16kg.)

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

A big thanks to all of the athletes that came out to run the CF864 Half Marathon and a real big thanks to all of you that came out to volunteer on the course. Between our CF864 crew that volunteered, SC State Troopers, Clinton Police, PB Baseball Team, Support from throughout the community...it turned out to be a great morning. Now lets get ready for the Pump and Run!


Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, February 2 (after last WOD) 7:00p.m.

"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice