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
Today's WOD's - start at:
5:15a.m./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)
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 3)
NFT - 2 X 15 Dips (Ring or Bar)
d.) Conditioning - 8 RFT:
Sprint 100 Meters
5 Push Press (135/95)
10 Push-ups (HR)
30 Second Plank Hold (top of push-up)
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
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/
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!
Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun!
NEVER GIVE UP!
Jay and Janice
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