Wednesday, January 20, 2016

Thursday January 21, 2016


CF864 STRENGTH and CONDITIONING

A glad heart makes a cheerful face, but by sorrow of heart the spirit is crushed.
-Proverbs 15:13

“Children have one kind of silliness, as you know, and grown-ups have another kind.”
C.S. Lewis

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 - Start together as a group.

c.) Strength - Floor Press (work up to a heavy single)

d.) Conditioning: For Time 

30 Strict HR Push-ups
Grace - 30 C/J (135/95)
30 Strict T2B

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: 

Need help with Post WOD Recovery?
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. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

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

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

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

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 20 Days into the new year...how are you doing with those goals? What's holding you back? How can we help?

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

Willpower! 

Support your community! Help make it a better place.

NO WHINING ZONE...

Make it a great day! 

NEVER GIVE UP!

Jay and Janice

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