Tuesday September 8, 2015

CF864 STRENGTH and CONDITIONING

And he said to him, “Truly, I say to you, today you will be with me in Paradise.”
-Jesus (Luke 23:43)

“My home is in Heaven. I'm just traveling through this world.” 
-Billy Graham

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. Bad Diet = Poor Results

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

Floor Press - Monday's
Deadlift - 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 - Floor Press (work up to a heavy set of 3)

d.) Conditioning - 4 RFT:

15 Burpee Box Jumps (24/20)
400 M Sprint

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 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 Monday! 

NEVER GIVE UP!
Jay and Janice