Thursday October 15, 2015

CF864 STRENGTH and CONDITIONING

Love bears all things, believes all things, hopes all things, endures all things.
1 Corinthians 13:7

“Show me a family of readers, and I will show you the people who move the world.” 
-Napoleon Bonaparte 

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

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

Back Squat - Mondays
Power Clean/Jerk - Thursdays

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?


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

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 - PC/J (work up to a heavy single) Set a new PR

NFT - 3 X 30 Second Hollow Hold (hollow rock position without the rock)

d.) Conditioning - 3 RFT:

Run 400 Meters
12 Pull-ups
21 Step Weighted Walking Lunge

RX Movement Standards
Pull-ups = Strict / No Kip. Palms Forward
KBS Load = 32kg./24kg. - American Style Swing
Lunge = KB Passes through legs each step. Load - 24/16kg.


Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Have you tried this?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates: 

Ladies Bible Study at CF864 - Tuesday October 20 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 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up

Have a great day! 

NEVER GIVE UP!
Jay and Janice