CF864 STRENGTH and CONDITIONING
Make allowance for each other’s faults, and forgive anyone who offends you. Remember, the Lord forgave you, so you must forgive others.
-Colossians 3:13
“Who cares who's right or wrong when the last word is a kind apology?”
-Richelle Goodrich
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
Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Support Others. Have Fun!
ALL WODs / Buy In - start together as a group.
Reminder - May Dues (NLT Friday May 1, 2015)
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Floor Press (work up to a heavy set of 3)
d.) EMOM - 15
Even - 12 KBS / 6 Goblet Squats
Odd - 12 HR Push-ups / 6 T2B
KB Load =
RX 24kg./16kg.
Beast Mode 32kg./24kg.
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!
e.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.
2015 National Day of Prayer - Thursday May 7
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, May 4 (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! See ya in the gym...
NEVER GIVE UP!
Jay and Janice
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