CF864 STRENGTH and CONDITIONING
“Blessed are the pure in heart, for they shall see God.
-Matthew 5:8
Let the one among you who is without sin be the first to cast a stone.
-Jesus
Useless statistic for the day:
Coca-Cola would be green if coloring weren't added to it.
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Results or Excuses = pick one
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Floor Press - Monday's
Deadlift - Thursday's
ALL WODs / Buy In - start together as a group.
Bad Form = NO Rep!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Floor Press (work up to a heavy single)
d.) Conditioning - AMRAP 20
2 Goblet Squats / 2 Pull-ups
Run 100 Meters
4 Goblet Squats / 4 Pull-ups
Run 100 Meters
6 Goblet Squats / 6 Pull-ups
Run 100 Meters
Continue as far as possible - adding 2 squats/pull-ups each round.
Rx Load - 24kg./16kg. KB
Beast Mode - 32kg./24kg. KB
Rx = Palms Forward on Pull-ups
Floor Press - Elbows must touch floor / arms fully extended at lock out / Legs must be fully extended and butt must stay on floor. Butt comes off floor = NO rep!
Remember - A Squat above parallel is NOT a Squat!
Form, Form, Form!
Rx = Movement Standards-Full ROM/Form/Load
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out - Finish Strong
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
-William Penn
Have a great Monday!
Show up today ready to hit a 1RM PR!
NEVER GIVE UP!
Jay and Janice
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