CF864 Strength and Conditioning
Now we see but a poor reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.
-1 Corinthians 13:12
The secret of getting ahead is getting started.
-Mark Twain
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group.
WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!
3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM
Back Squat - Monday's
Press - Thursday's
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Back Squat 1 (work up to a heavy single)
This is week 3 on our current strength cycle
A Squat above parallel is NOT a Squat!
d. Conditioning - Starts as a group
3 RFT:
50 Squats
50 AbMat Sit-ups
45 Second plank (on elbows) stay tight
e.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
MRT - Tonight
Monday, August 18 (after last WOD) 7:00p.m.
Check us out at CrossFit864 on Facebook
To all of our PC and Pharmacy School CrossFitters - Welcome Back! We have missed ya'll!
It's Monday and it's' time to PR!
Never Give Up!
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