Monday November 2, 2015

CF864 STRENGTH and CONDITIONING

So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.
-2 Corinthians 4:16

“What I'm looking for is not out there, it is in me.” 
-Helen Keller

Useless fact for the day:
Blueberry Jelly Bellies were created especially for Ronald Reagan.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
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. Thx for your consideration.

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

Floor Press - Monday
Deadlift - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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

Today's game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Still trying to do DU's on a $2 jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Floor Press (work up to a heavy set of 3) 

d.) Conditioning - complete the following 3x for time:

1 x Max rep strict push-ups 
Rep count stops when you rest at top or bottom - must keep moving.
Post total number of push-ups on board

then

2 Rounds of:
5 Step ups (each side) 24/20
10 DUs (scale - x3 singles)
15 Air Squats

RX Movement Standards - Full ROM

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

e.) Cash Out - Finish Strong

30% Gym. 70% Kitchen. 100% Willpower

It doesn't matter how hard you work in the gym if you can't control what you put on your plate!

Upcoming CF864 Events: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team - Barbells for Boobs at HIT CF

November 14 - Get signed up

It's Monday - New week. New opportunities.

3.2.1. Go!

Welcome to Monday!

Make it a great day! 

NEVER GIVE UP!
Jay and Janice