Monday June 15, 2015

CF864 STRENGTH and CONDITIONING

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, 'What's in it for me?'
-Brian Tracy

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) 

Back Squat - Monday's
Power Clean and Press - Thursday's

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)

A Squat Above Parallel is NOT A Squat...
No matter how much you have on the bar!

d.) Conditioning - 5 RFT / Quality

5 One Arm KB Press (R)
10 Goblet Squats 
5 One Arm KB Press (L)
10 C2B Pull-ups

RX Load = AHAP 
Guys 24KG. Minimum / Girls 16KG. Minimum
Goal = Do not put the KB down between press and squats

“If you can quit, quit. If you can't quit, stop complaining - this is what you chose.” 
-J.A. Konrath 

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:

Check CrossFit864 on Facebook for updates 

Kids Camp July 13-16

New Headsweats Visors in cool colors. Great for summer WODs!


Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

Big thanks to those of you that gave up your Saturday morning to help get things moved over to the new Clinton Middle School. You guys were awesome!

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday! 

NEVER GIVE UP!

Jay and Janice