Thursday June 18, 2015

CF864 STRENGTH and CONDITIONING


Nor are thieves, or greedy people, or drunkards, or are abusive, or cheat people—none of these will inherit the Kingdom of God.
-1 Corinthians 6:10

Jealousy is the worst trait in any person.

-Adam DeVine

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) 

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 - PC/Press (work up to a heavy single) set a 1 rep PR!

NFT - 2 X 15 Back Extensions (2 second pause) on GHD

d.) Conditioning EMOM - 10

3 PC (RX - 80% of heaviest set today) TnG reps. No Bounce
6 HR Push-ups

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


Rx = Movement Standards-Full ROM/Form/Load

e.) Cash Out - Finish Strong

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

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

Kids Camp July 13-16

No Whining! It's Summer. It's Hot! 

Complaining not only ruins everybody else's day, it ruins the complainer's day, too. The more we complain, the more unhappy we get.
-Dennis Prager

NEVER GIVE UP!
Jay and Janice