Monday October 6, 2014

CF864 Strength and Conditioning

There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love. We love because HE first loved us.
-1 John 4:18-19

“I am not sure exactly what heaven will be like, but I know that when we die and it comes time for God to judge us, he will not ask, 'How many good things have you done in your life?' rather he will ask, 'How much love did you put into what you did?”
-Mother Teresa

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

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
Squat Clean - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Back Squat 5 (work up to a heavy set of 5)

This is week 1 on our current strength cycle

d. Conditioning - AMRAP 10

6 Clean and Jerk (95/65) - ground to overhead
6 Burpees

Please do not drop bars loaded with 10 or 15 pound bumpers. 3 plates destroyed in last 2 weeks. Thanks!


e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, October 6 (after last WOD) 7:00p.m.


Never Give Up!
Jay and Janice