Monday June 8, 2015

CF864 STRENGTH and CONDITIONING

I will give thanks to the LORD because of his righteousness and will sing praise to the name of the LORD Most High. 
-Psalm 7:17

God gave you a gift of 86,400 seconds today. Have you used one to say, ‘Thank you?’ 
-William Ward

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Look forward to kicking off a strong week of CrossFit with 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) 

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 set of 3)

d.) Conditioning - AMRAP 12

5 T2B 
7 OHS (45/25 plate) No bars
9 No Push-up Burpees


A Squat Above Parallel is NOT A Squat!

T2B - Palms forward. Arms fully extended. Toes touch bar.
OHS - Plate locked out OH. On heels. Get proper depth. 
Must use plate - No bars.
No Push-up Burpees - Full ROM. Legs fully extended in the push-up position. Clear floor on jump. Clap OH.

“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 

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 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

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

Have a great Monday!

NEVER GIVE UP!
Jay and Janice