CF864 STRENGTH and CONDITIONING
“Jesus replied, “All who love me will do what I say. My Father will love them, and we will come and make our home with each of them.”
-John 14:23
"Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new business. Not to forgive is to yield oneself to another's control...to be locked into a sequence of act and response, of outrage and revenge, tit for tat, escalating always. The present is endlessly overwhelmed and devoured by the past. Forgiveness frees the forgiver. It extracts the forgiver from someone else's nightmare."
Carol Luebering
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Results or Excuses = You can't have both
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Floor Press - Monday's
Deadlift - Thursday's
Skill Work / Goat Work - Conquering your weakness!
Looking for deadlift PR's today
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Deadlift (work up to a heavy set of 3)
NFT - 2 X 10 Bird Dogs
d.) Conditioning - 5 x
90 seconds Max DUs
90 seconds Max KB Swings
RX Movement Standards
KBS Load = 24kg./16kg. American Swings
Scale DUs to fast singles
No rest between rounds
Score = total number of swings completed.
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
Monday September 7 (Labor Day) 9:00a.m. only
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 day!
NEVER GIVE UP!
Jay and Janice
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