Thursday March 19, 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

“Tolerance isn't about not having beliefs. It's about how your beliefs lead you to treat people who disagree with you.” 

-Timothy Keller

Train Hard. Support Others. Have Fun

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 1RM (work up to a heavy single)

d.) Conditioning 21-15-9

Front Squat (bar starts on floor) 135/95

Box Jump (24/20)

30 Second Side Plank Hold (L/R)

How much skill work have you included in your training this week? Are you making your weaknesses your strengths?

Spend some time doing skill work today - 15.4 is almost here!

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!

Check CrossFit864 on Facebook for video movement demos

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

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

NEVER GIVE UP!
Jay and Janice