Thursday September 17, 2015

CF864 STRENGTH and CONDITIONING

Whoever says he abides in him ought to walk in the same way in which he walked.
-1 John 2:6


“Being a Christian is more than just an instantaneous conversion; it is like a daily process whereby you grow to be more and more like Christ.” 
-Billy Graham


Today's WOD's - start at:
5:15a.m./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

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 (1 RM - work up to a heavy single)

NFT - 3 X 8 Bird Dogs (8 each side)

d.) Conditioning - 10 RFT - AFAP

10 KBS 
5 Burpees - Full ROM

RX Movement Standards
KBS Load = 24kg./16kg. American Swings

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) 

Are you signed up?

"R-21" CF864 Hero WOD - November 7 

To be like Christ is to be a Christian.
-William Penn

Have a great day! 

NEVER GIVE UP!
Jay and Janice