Thursday December 17, 2015

CF864 STRENGTH and CONDITIONING

"Behold, the Lamb of God, who takes away the sin of the world!"
-John 1:29

Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis

Is your house on fire, Clark? No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation

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. Thx for your consideration.

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

Back Squat - Monday
Power Clean - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Power Clean (work up to a heavy single) PR!

d.) Conditioning: 21-15-9

Bench Press / Floor Press (your choice)
Strict T2B - No kip

RX Load - body weight on bar. If you load RX on bar you must be able to rack/unrack all reps without assistance. Scale based on your strength level. 
Get good solid reps on the bench with no bouncing. Butt must stay on bench / floor during reps. Arms must be fully extended (locked out) at the top of the rep. No short, choppy partial reps.

T2B - Toes must touch bar every rep. Palms forward. 

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

Upcoming CF864 News/Events/Updates: 

Check CrossFit864 for updates.

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m. 
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

You / Others?

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

If we don't support our own community - who will?

Make today a great day! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice