Monday January 5, 2015

CF864 STRENGTH and CONDITIONING

Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
-Colossians 3:9-10

"It is not what a man does that determines whether his work is sacred or secular but why he does it."
-A.W. Tozer

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 5RM (work up to a heavy set of 5)

d.) Conditioning - Complete the following as a group:

Tabata B2B Squats (8x20/10)

Rest 1 Minute

Alternating Tabata (8x20/10)
a.) Burpee - Clap OH / Feet clear floor on jump
b.) Plank Hold at Top of push-up (No sagging, No bridging - Tight/Flat Back)

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 5 (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