Monday February 9, 2015

CF864 STRENGTH and CONDITIONING

For everyone born of God overcomes the world.
-1 John 5:4 

“He who is not everyday conquering some fear has not learned the secret of life.”
-Shannon L. Alder

Lift Heavy. Run Fast. Eat Like a Caveman

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

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.

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

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 3RM (Build up to a heavy set of 3)

d.) Conditioning: 21-15-9

Goblet Squat (2 second pause at bottom) 
T2B 
20 DU's between each round (scaled to x3 singles)

A squat above parallel is NOT a squat and definitely NOT Rx.

Rx Load - Goblet Squat = 32kg/24kg
Rx = Palms forward. Toes must touch bar every rep

Looking forward to a strong group of CrossFitters doing hard work in the gym today! 

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

Upcoming CF864 Events:

Join us Tuesday February 10 at 7:00 p.m. Play4Kay Pink Out Game
to help the Blue Hose fight cancer. Join the CF864 crew as we support the Blue Hose. 

CF864 2015 Pump and Run - May 9, 2015

2015 CrossFit Games Open - coming soon!

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, February 9 (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