CF864 STRENGTH and CONDITIONING
Do everything without complaining and arguing.
-Philippians 2:14
“Complaining opens the door to conflict and thankfulness slams it shut!”
-Evinda Lepins
Show Up. Stop Making Excuses. Stop Whining. Train Hard.
Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun!
Today's WOD's - start at:
5:15a.m./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 - Bench Press (work up to a heavy set of 5)
NFT - 2 X 15 One Arm KB Floor Press
d.) Conditioning - 21-15-9
Front Squat
T2B
RX Load - 135/95
A Squat Above Parallel is NOT A Squat...And it's definitely NOT RX'd no matter how much you have on the bar!
T2B = Palms forward / Toes must touch bar on every rep.
“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.
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Jealousy is the worst trait in any person.
-Adam DeVine
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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