Thursday March 26, 2015

CF864 STRENGTH and CONDITIONING

Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Proverbs 27:4

The jealous are troublesome to others, but a torment to themselves.
-William Penn

Train Hard. Support Others. Have Fun

Today's WOD's - start promptly at:

5:15a.m./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 - "Dirty Thirty"

30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood/1.5 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Burpees
30 Double unders

d.) Cash Out - Finish Strong

CrossFit Games Open 15.5 - Friday's WOD

Rx Movement Standards:

Form! Scale/modify based on your strength/fitness level. 
The movement standards will always be covered before the WOD starts. Thanks!

Check CrossFit864 on Facebook for video movement demos

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-7) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

“It is not the strength of your faith but the object of your faith that actually saves you.” 
-Timothy Keller

NEVER GIVE UP!
Jay and Janice