Monday January 12, 2015

CF864 STRENGTH and CONDITIONING

"You also must be ready, for the Son of Man is coming at an hour you do not expect.”
-Luke 12:40

"Character is what a man is in the dark."
-Dwight L. Moody

Today's WOD's - start at:
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) 

Floor Press - Monday's
Deadlift - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Floor Press 3RM (work up to a heavy set of 3)

d.) Conditioning - AMRAP 10 

5 Goblet Squats (3 second pause at bottom) 32/24kg.
5 Jumping Air Squats (Explosive)
5 KBS (Russian) 32/24kg.
5 Split Jumps

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. 
Thanks! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, January 12 (after last WOD) 7:00p.m.


"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice