Thursday February 12, 2015

CF864 STRENGTH and CONDITIONING

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”
- 1 Corinthians 13:4-5

“Lord Bacon told Sir Edward Coke when he was boasting, The less you speak of your greatness, the more shall I think of it.”
-William Shakespeare

Today's WOD's - start promptly 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
PC (Power Clean) - 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 - PC 3RM (Build up to a heavy set of 3)

d.) Conditioning: EMOM - 10

Even - 10 Burpees
Odd -  10 KBS 

Rx KB Load - 32kg./24kg. (Russian Style)

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

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

I run to see who has the most guts.
-Steve Prefontaine (Pre)

Check CrossFit864 on Facebook for updates

Have a great day! 

NEVER GIVE UP!
Jay and Janice