Thursday March 12, 2015

CF864 STRENGTH and CONDITIONING

Whoever says he abides in him ought to walk in the same way in which he walked.

-1 John 2:6

“We cannot expect people to have respect for law and order until we teach respect to those we have entrusted to enforce those laws.” 

-Hunter S. Thompson

Today's WOD's - start promptly at:

5:15a.m./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 - Floor Press 3RM (work up to a heavy set of 3)

d.) Conditioning - 4 RFT: 

5 Dips (ring or bar) No band assistance (scale to push-ups)

10 Box Jumps
15 T2B 

30 DU's (scale to x 3 fast singles)

45 Second Plank Hold (top of push-up)

Spend some time doing skill work today - 15.3 is coming!

What's your biggest weakness? That's where you need to focus today.

e.) Cash Out - Finish Strong

Rx Movement Standards:

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

Thanks!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.

-Ecclesiastes 10:10

Train Hard. Support Others. Have Fun

NEVER GIVE UP!
Jay and Janice