Monday February 23, 2015

CF864 STRENGTH and CONDITIONING

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
-Luke 6:38

“No one has ever become poor by giving.”
-Anne Frank

Today's Buy in - starts at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - CrossFit Games Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

d.) Cash Out - Finish Strong! This is part of today's WOD

Scale/modify based on your strength/fitness level. Your form/ROM is just as important as the load on the bar. Poor form/ROM = scaled.

Rx = Movement Standards-Full ROM/Form/Load

Lift Heavy. Run Fast. Eat Like a Caveman

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (2-24) at 7:00p.m.


CF864 2015 Pump and Run - May 9, 2015

2015 CrossFit Games Open - Starts Feb. 26

Check CrossFit864 on Facebook for updates

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

MRT - Tonight  
Monday, February 23 (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