CF864 Strength and Conditioning
If you do what is right, will you not be accepted? But if you do not do what is right, sin is crouching at your door; it desires to have you, but you must master it."
-Genesis 4:7
“You cannot find peace by avoiding life.”
-Virginia Woolf
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
Reminder - August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Squat 3 (work up to a heavy triple)
A Squat above parallel is NOT a Squat!
d. Conditioning - Starts as a group
100 Back Squats - For time
Complete 5 Burpees every time you stop.
Squat Load =
Guys - 135 or 50% of your last 1 RM (whichever is heaviest)
Girls - 95 or 50% of your last 1RM (whichever is heaviest)
Rx = Movement Standards-Full ROM/Form/Load
MRT - Tonight
Monday, August 4 (after last WOD) 7:00p.m.
Check us out at CrossFit864 on Facebook
It's Monday and it's time to "SQUAT" and time to PR!
Never Give Up!
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