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
“Among the rich you will never find a really generous man even by accident. They may give their money away, but they will never give themselves away; they are egotistic, secretive, dry as old bones. To be smart enough to get all that money you must be dull enough to want it.”
-G.K. Chesterton
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.
Reminder - August Dues (NLT Monday August 3, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - PC (work up to a heavy set of 5)
NFT - 3 X 8 Strict Back Extensions
d.) Conditioning - AMRAP 12
5 HSPU (scale to HR push-ups)
7 Box Jumps (24/20) (scale to step ups)
9 Weighted Sit-ups (25/45 plate held chest level)
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
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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