Thursday December 4, 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 will honor Christmas in my heart, and try to keep it all the year.”
-Charles Dickens

Constantly Varied - Are you Prepared?

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) 

Back Squat - Monday's
Power Clean and Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

Skill Work - are you working on your weakness?

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Power Clean and Press 5RM (work up to a heavy set of 5) 

d.) Conditioning - Complete the following:

AMRAP - 12
RX =
10 Step-ups (alternating 5 each leg) 24/20
Front rack BB (95/65)
15 Push press (95/65) goal = UB reps
20 Lateral Hops over bar (each side = 1 rep)

Scale / Modify based on your strength/fitness level.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Clinton Christmas Parade - December 6. See board for details

Christmas Lite Run/Walk - Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies and sweat pants coming this week.

Check us out at CrossFit864 on Facebook

“If you love me, keep my commands."

-Jesus (John 14:15)

Have a great day! 

Never Give Up!
Jay and Janice