Thursday April 16, 2015

CrossFit 864 - No Frills Just Results

Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Psalm 27:4

Be Stronger than your excuses.

Today's WOD's - start at:
5:15a.m./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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy single)

Form! A squat above parallel is NOT a squat!

d.) Conditioning - 5 RFT / AFAP:

15 Push Press - Rx Load 95/65 (Unbroken)
10 K2E
5 OHS (45/25 plate)
30 Second Plank Hold - each round

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 21) 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

Being challenged in life is inevitable.

Being defeated is optional.

NEVER GIVE UP!
Jay and Janice