Monday May 5, 2014

CF864 Strength and Conditioning

Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.
-2 Chronicles 7:14

Success is the sum of small efforts repeated day in and day out. 
-Robert Collier

Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Warm-up/Skill Work - Goat work (your weakness) 

ALL WODs start together as a group.

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

Buy In - always as a group

Remember - the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

Strength - Floor Press 3 RM

Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension

NFT - 2 X 10 Strict Dips (ring or bar) NO Bands. Work on your strength until you can complete full ROM dips. Scale to push ups if unable to do unassisted dips.

Conditioning: For Time/ Quality - Complete AFAP

40 Strict T2B
40 Goblet Squats (32kg./24kg.) 3 Second pause at bottom
40 Burpees

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Men's Roundtable - Tonight  
Monday, May 5 (after last WOD) 7:00p.m.

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!
Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. 
Please sign up ASAP so that we can get a head count for burgers, etc.

Memorial Day Murph - Monday May 26 at 9:00a.m.

Yoga at CF864 - Next class TBA

"Have a great Monday"

be strong!

Jay and Janice