CF864 STRENGTH and CONDITIONING
“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
-Jesus (John 16:33)
“The only cross in all of history that was turned into an altar was the cross on which Jesus Christ died. It was a Roman cross. They nailed Him on it, and God, in His majesty and mystery, turned it into an altar. The Lamb who was dying in the mystery and wonder of God was turned into the Priest who offered Himself. No one else was a worthy offering.”
-A.W. Tozer
Reminder - April Dues (NLT Wednesday April 1, 2015)
$25.00 Late fee on all dues after April 1.
Thank you for your consideration! We appreciate you.
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)
Clean and Press - Monday's
Back Squat - Thursday's
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Train Hard. Support Others. Have Fun
Train Hard. Support Others. Have Fun
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Clean and Press (work up to a heavy set of 3)
d.) Conditioning - 6 Rounds of:
:30 ME DU's (scale to fast singles)
:30 Rest
:30 ME Jumping Air Squats
:30 Rest
Rest 1 Minute
3 Minutes - ME AbMat Sit-ups (post number completed on board)
A squat above parallel is NOT a squat!
Scale/modify based on your strength/fitness level. The movement standards will always be 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:
Ladies Bible Study at CF864 - Tuesday (April 7) 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
Monday, April 6 (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
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