CF864 STRENGTH and CONDITIONING
One gives freely, yet grows all the richer; another withholds what he should give, and only suffers want.
-Proverbs 11:24
“Helping others is the secret sauce to a happy life.”
-Todd Stocker
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 / 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 (work up to a heavy set of 3)
NFT - 2 X 10 Good Mornings
d.) Conditioning - "Nancy"
5 RFT:
400 Meter Run
15 OHS / RX = 95 pounds
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
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
Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun!
“In lifting another person, we also lift ourselves.”
-Seth Adam Smith
NEVER GIVE UP!
Jay and Janice
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