CF864 STRENGTH and CONDITIONING
Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think. Glory to him in the church and in Christ Jesus through all generations forever and ever! Amen.
-Ephesian 3:20-21
“Although we are urged to walk in another man's shoes, I think, first, we have to walk in another pair of our own shoes. Doing that will free up a lot, including our ability to be more compassionate and less judgmental.”
-Charles F. Glassman
Useless statistic for the day:
If you yelled for 8 years, 7 months and 6 days you would have produced enough sound energy to heat one cup of coffee. (Hardly seems worth it)
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Poor Diet = Poor Results
Abs are made in the kitchen!
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - For time: 75 "Curtis P's"
1 Curtis P =
Power Clean
Lunge - Right Leg
Lunge - Left Leg
Push Press
RX Load = 95/65 pounds
d.) Cash Out - Finish Strong
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
August Challenge - Strict Pull-up / Strict Dips for the month of August
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band?
Work on getting a strict muscle up.
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday (August 25) at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
To be like Christ is to be a Christian.
-William Penn
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
-Philippians 4:3
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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