CF864 STRENGTH and CONDITIONING
For you may be sure of this, that everyone who is sexually immoral or impure, or who is covetous (that is, an idolater), has no inheritance in the kingdom of Christ and God.
-Ephesians 5:5
“You cannot help people permanently by doing for them, what they could and should do for themselves.”
-Abraham Lincoln
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.
Reminder - July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Deadlift - Monday's
Bench 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 - Deadlift (work up to a heavy set of 3)
Rx = Conventional Style DL (grip bar outside of knees)
NFT - 2 X 15 Good mornings
d.) Conditioning: AMRAP -12
1 Burpee
6 KBS
9 Air Squats
Movement Standards
Burpee = Full ROM
KBS = American - 24kg./16kg. RX
Squats = A Squat above parallel is NOT a Squat!
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
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday (July 14) at 7:00p.m.
Kids Camp July 13-16 Get signed up today. Spots are filling up.
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Are you happy with your progress? How was your nutrition this past weekend?
Remember 70% Kitchen 30% Gym. You can never out train bad nutrition.
To be like Christ is to be a Christian.
-William Penn
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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