CF864 STRENGTH and CONDITIONING
Commit your way to the Lord; trust in him, and he will act.
-Psalm 37:5
“Unless commitment is made, there are only promises and hopes; but no plans.”
-Peter F. Drucker
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)
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 - Bench Press (work up to a heavy single)
NFT - 3 X 8 Strict Dips (Ring or Bar)
d.) Conditioning - For Time: 150 HR Push-ups
Every time you stop - complete:
RX = 5 strict/dead hang pull-ups/palms forward
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 Last Day. Awesome group of young athletes!
Show Up. Stop Making Excuses. Stop Whining. Train Hard.
Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun!
Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun!
“Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, "What's in it for me?”
-Brian Tracy
NEVER GIVE UP!
Jay and Janice
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