Thursday June 4, 2015

CF864 STRENGTH and CONDITIONING

Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22

“Happiness is not a goal...it's a by-product of a life well lived.” 
-Eleanor Roosevelt 

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. 

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

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC/Press (work up to a heavy set of 5)

d.) Conditioning - 3 RFT:

10 PC 
15 Bar Facing Burpees
20 Split Jumps 

RX Movement Standards - Full ROM
Load on PC = 80% of heaviest set of 5 today. Goal = Unbroken TnG reps.
Split Jumps - each jump = one rep. Alternate each jump.

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

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15) 

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

NEVER GIVE UP!
Jay and Janice