CF864 Strength and Conditioning
One night the Lord spoke to Paul in a vision: "Do not be afraid; keep on speaking, do not be silent. For I am with you, and no one is going to attack and harm you, because I have many people in this city."
-Acts 18:9-10
“A wise man will make more opportunities than he finds.”
-Francis Bacon
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM
Deadlift - Monday's
Floor Press - Thursday's
ALL WODs / Buy In - start as a group. Please be on time!
Reminder - July Dues (By Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you very much!
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Floor Press 3RM (week 2)
2 x 10 (each side) One arm KB Floor Press (AHAP)
d.) Conditioning - For Time:
25-15-10 Reps of-
Push-ups (HR)
Weighted Sit-ups (45/25 plate)
30 Second Plank Hold (each round)
One Arm FW (AHAP) to 50 and back.
Scale based on your strength / fitness level.
e.) Cash Out - Finish Strong
Skill Work - Cleans / TGU
Rx = Movement Standards-Full ROM/Form/Load
Congrats to Lea and Pat - Winners of the 30 Day Paleo Challenge. Proud of your dedication!
Check us out at CrossFit864 on Facebook
be strong!
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