CF864 STRENGTH and CONDITIONING
“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”
-1 Samuel 16:7
Strong lives are motivated by dynamic purposes.
-Kenneth Hildebrand
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Today's WOD - 5 Rounds:
Max Reps Bench Press
1 Round of Cindy between each round
Rest as needed between rounds.
RX Load on Bench = Your body weight on bar. You must be able to get bar off the rack and racked without assistance.
Your score = total reps for all 5 rounds. Post total for each round plus overall total.
Abdominal Strength - accumulate a total of 90 seconds in L-Sit (dip bar or pull-up bar)
Abs - 70% Kitchen 30% Gym
d.) Cash Out - Finish Strong
RX is more than the load on the bar. Jacked up form = Scaled!
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
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Thursday August 27 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
Have a great day!
Have a great day!
NEVER GIVE UP!
Jay and Janice
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