CF864 STRENGTH and CONDITIONING
STOP SAYING TOMORROW...tomorrow is today!
You adulterous people! Do you not know that friendship with the world is enmity with God? Therefore whoever wishes to be a friend of the world makes himself an enemy of God.
You adulterous people! Do you not know that friendship with the world is enmity with God? Therefore whoever wishes to be a friend of the world makes himself an enemy of God.
-James 4:4
“God can't give us peace and happiness apart from Himself because there is no such thing.”
“God can't give us peace and happiness apart from Himself because there is no such thing.”
-C.S. Lewis
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! What's keeping from you from reaching your goal?
30% Gym. 70% Kitchen. 100% Willpower
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
ALL WODs / Buy In - start together as a group.
Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Goat Work / Conquering your weakness!
c.) Strength - Floor Press (work up to a heavy set of 5)
d.) Conditioning:
AMRAP - 7
3 PC - 135/95
6 HR Push-ups
Rest 1 Minute
AMRAP - 7
3 HR Push-ups
6 PC - 135/95
Rx Floor Press - Elbows must touch floor at bottom of rep. Full extension (locked out) at top.
Power Clean - 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 at CF864. We are glad that we can offer this 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?
Check CrossFit864 Facebook for updates.
CF864 Swag - Get some today!
MRT - Monday January 11 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.
"For NOTHING will be impossible with God.”
-Luke 1:37
Make it a great day!
NEVER GIVE UP!
Jay and Janice
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