Monday November 3, 2014

CF864 Strength and Conditioning

As each has received a gift, use it to serve one another, as good stewards of God's varied grace.
1 Peter 4:10

“Be a blessing to someone else.”
-Joyce Meyer

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. The buy in and cash out are part of the WOD. 
Thank you! 

Reminder - November Dues (NLT Saturday Nov. 1, 2014) 
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

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. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

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

This is week 1 on our current strength cycle

d. Conditioning 

3 RFT:
10 G2OH (95/65)
200 Meter Shuttle Sprint (50 meter and back twice)

Rest 2 minutes - from time last person finishes round 1

3 RFT:
10 Strict HR Push-ups
100 Meter Shuttle Sprint (25 meter and back twice)

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Don't forget to post your 5 rep deadlift and conditioning time on the whiteboard. Post it if you are number one on the WOD or dead last. That's what CF is about.

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, November 3 (after last WOD) 7:00p.m.

Have a great Monday!
Never Give Up!
Jay and Janice