Monday June 29, 2015

CF864 STRENGTH and CONDITIONING

“Blessed are the pure in heart, for they shall see God.
-Matthew 5:8

“There is nothing worth living for, unless it is worth dying for.”
-Elisabeth Elliot

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday's
Bench Press - 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 - Deadlift (work up to a heavy set of 5)
Rx = Conventional Style DL

NFT - 2 X 15 Back Extensions (2 second pause/hold at top)

d.) Conditioning - 150 KBS For Time/Quality

RX - 24kg./16kg. American Style
Every time the swing stops - complete 10 HR push-ups before continuing with your KBS count.


“If you can quit, quit. If you can't quit, stop complaining - this is what you chose.” 
-J.A. Konrath 

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

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice