Thursday September 3, 2015

CF864 STRENGTH and CONDITIONING

For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.
-Matthew 6:14-15

"Failure is not an option"
-Apollo 13

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

70% Kitchen 30% Gym. Results or Excuses = Your Choice!

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

Floor Press - Monday's
Deadlift - Thursday's

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you for your consideration! We appreciate you.

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)

NFT - 2 X 15 Strict Back Extensions (2 second hold at top)
d.) Conditioning - 4 RFT:

25 KBS
12 Burpees 
200 Meter Run (100 and back)

RX Movement Standards
KBS = 24kg./16kg. American Swings
Burpees = Full ROM
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 

Monday September 7 (Labor Day) 9:00a.m. only

Ladies Bible Study at CF864 - Tuesday September 8 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

To be like Christ is to be a Christian.
-William Penn

Have a great day! 

NEVER GIVE UP!
Jay and Janice