Monday November 9, 2015

CF864 STRENGTH and CONDITIONING

And then they will see the Son of Man coming in a cloud with power and great glory.
-Luke 21:27

“Optimism is the faith that leads to achievement ”
-Helen Keller

Useless fact for the day:
It is illegal to eat oranges while bathing in California.

Check CrossFit864 on Facebook for updates

Thanks to all of the CF864 Crew that came out to participate in R-21 Saturday and big thanks to all of you that came out to provide support and motivation! Who's going to support our community if we don't?


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.

You or Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

DU's on a $2 jump rope? Good luck! Time to get 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 - Floor Press (work up to a heavy single) 

d.) Conditioning - 3 RFT:

10 Thrusters
50 Push-ups (HR) 


RX Movement Standards - Full ROM

Thrusters - RX Load = 135/95. Bar from floor
Push-ups = Full ROM. Hand release. Must touch chest/legs to floor at same time. Full extension (lock out) of elbows at top.

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 17 at 7:00p.m.

Get ready for "Grace" next Saturday! 

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