Monday September 28, 2015

CF864 STRENGTH and CONDITIONING

“Seek the LORD while he may be found; call on him while he is near.”
Isaiah 55:6

It is no use saying, 'We are doing our best.' You have got to succeed in doing what is necessary.
-Winston Churchill

Useless fact for the day:
Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

70% Kitchen 30% Gym. Results or Excuses = You can't have both
Is it worth wasting all of that hard work in the gym?

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean/Jerk - Thursday's

Skill Work / Goat Work - Conquering your weakness! 

Looking for deadlift PR's today

ALL WODs / Buy In - start together as a group.

What's in your gym bag today?

Still trying to do DU's on a jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

Remember - A Squat above parallel is NOT a Squat! 

NFT - 2 X 10 Strict Hip Extensions (2 second pause)

d.) Conditioning 

10-1 Goblet Squat 
1-10 Burpees

RX Movement Standards
KBS Load = 32kg./24kg. 

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: 

Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am) 

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

Have a great day! 

NEVER GIVE UP!
Jay and Janice