Monday May 11, 2015

CF864 STRENGTH and CONDITIONING

If anyone thinks he is religious and does not bridle his tongue but deceives his heart, this person's religion is worthless.
-James 1:26


“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

Jealousy is the jaundice of the soul.
-John Dryden

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 

Get Stronger. Support Others. Don't be Jealous. Have Fun!


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) 

Floor Press - Monday's
Deadlift - Thursday's

Train Hard. Support Others. Have Fun

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

Reminder - May Dues (NLT Friday May 1, 2015) 
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Floor Press (work up to a heavy single)

d.) Conditioning - For Time:

150 Push-ups (Hand Release)

Every time that you stop complete a Suitcase Carry out to the 25 Meter Mark and switch hands and back. 50 Meters total.
Rx KB Load = 32kg./24kg.

When you are unable to complete a push-up then perform the suitcase carry (50 M total)

All push-ups must be Full ROM to be counted - anything less than this is scaled. No short, choppy, half rep push-ups push-ups. Tight, flat back - no sagging. 

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

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

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, May 11 (after last WOD) 7:00p.m.

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

It's a great day to put a 1 RM PR in the books! Show up strong!

NEVER GIVE UP!
Jay and Janice