Monday March 16, 2015

CF864 STRENGTH and CONDITIONING

“My salvation and my honor depend on God; he is my mighty rock, my refuge.”
- Psalm 62:7 

Weakness of attitude becomes weakness of character.
-Albert Einstein

Today's Buy in - starts at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Deadlift 1 RM (work up to a heavy single)
    Good form. Controlled. No Dropping from Lockout.

NFT 2x 15 Good Mornings

d.) Conditioning - EMOM 10

Even - 15 KBS (24/16) American

Odd - 15 Burpees (full ROM) 

e.) Cash Out - Finish Strong! This is part of today's WOD

Scale/modify based on your strength/fitness level. Your form/ROM is just as important as the load on the bar. Poor form/ROM = scaled

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

2015 CrossFit Games Open - Starts Feb. 26

Check CrossFit864 on Facebook for updates

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

Have you invested in a good rope?

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

“No one has ever become poor by giving.”
-Anne Frank

MRT - Tonight  
Monday, March 16 (after last WOD) 7:00p.m.

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

Be strong today. Looking for PR's!

Have a great Monday!

NEVER GIVE UP!
Jay and Janice