Wednesday, January 13, 2016

Thursday January 14, 2016


CF864 STRENGTH and CONDITIONING

Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.
-Romans 12:16

“Half the harm that is done in this world is due to people who want to feel important. They don't mean to do harm; but the harm does not interest them. Or they do not see it, or they justify it because they are absorbed in the endless struggle to think well of themselves.”
-T.S. Elliot

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) 

Deadlift - Monday
Floor Press - Thursday


a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In - S
tart together as a group.

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


d.) Conditioning: For Time 


100 Back Squats / 3 Burpees at top of each minute

Rx Floor Press - Elbows must touch floor at bottom of rep. Full extension (locked out) at top.

Rx Squat Load = 135/95
Burpees = Full ROM

RX Movement Standards - Full ROM
FORM, FORM, FORM!

Scale/modify based on your strength/fitness level.

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM


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

Upcoming CF864 News/Events/Updates:
 

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.
  


CF864 Half Marathon (13.1) and 5k February 6, 2016
Get signed up at sportoften 

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

Support Your Community! Help make it a better place.


"For NOTHING will be impossible with God.”
-Luke 1:37

Willpower! 

NO WHINING ZONE...

Make it a great day! 

NEVER GIVE UP!
Jay and Janice

No comments:

Post a Comment