CF864 STRENGTH and CONDITIONING
“But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.”
-1 John 1:9
“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.”
-Francis Chan
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)
Clean and Press - Monday's
Back Squat - Thursday's
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Train Hard. Support Others. Have Fun
Train Hard. Support Others. Have Fun
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Clean and Press (work up to a heavy single)
d.) Conditioning - 3 X
20 Back Squats - 185/135 (Unbroken)
10 Box Jumps - 24/20
200 Meter Shuttle Run - 50M and back twice (sprint pace)
A squat above parallel is NOT a squat!
Scale/modify based on your strength/fitness level. The movement standards will always be 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:
Ladies Bible Study at CF864 - Tuesday (April 21) 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
Monday, April 13 (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
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