CF864 STRENGTH and CONDITIONING
Whoever is kind to the poor lends to the Lord, and he will reward them for what they have done.
-Proverbs 19:17
“Happiness doesn't result from what we get, but from what we give.”
-Dr. Ben Carson
Lift Heavy. Run Fast. Eat Like a Cavemen
I run to see who has the most guts.
-Steve Prefontaine (Pre)
Today's WOD's - start promptly 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.
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - PC 5RM (Build up to a heavy set of 5)
d.) Conditioning: 50-40-30-20 and 10 Reps of:
Air Squats
Sit-ups
Remember - A Squat above parallel is NOT a Squat!
Squats - Full ROM = Below parallel / Hips completely extended at the top of each rep.
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:
CF864 2015 Pump and Run - May 9, 2015
Check CrossFit864 on Facebook for updates
Have a great day!
NEVER GIVE UP!
Jay and Janice
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