Monday October 5, 2015

CF864 STRENGTH and CONDITIONING

Therefore let anyone who thinks that he stands take heed lest he fall.
1 Corinthians 10:12

“What draws people to be friends is that they see the same truth. They share it.” 
-C.S. Lewis

Useless fact for the day:
Ten percent of the Russian government's income comes from the sale of vodka.

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

70% Kitchen 30% Gym. Results or Excuses = Your choice


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

Back Squat - Mondays
Power Clean/Jerk - Thursdays

Skill Work / Goat Work - Conquering your weakness! 

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

What's in your gym bag today?

Still trying to do DU's on a $2 jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 3)

Remember - A Squat above parallel is NOT a Squat! 

NFT - 3 X 8 Strict Hip Bridge (2 second pause) at top

d.) Conditioning = AMRAP 15

5 HSPU - Full ROM
10 K2E 
15 AbMat Sit-ups

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

RX Movement Standards - 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

Upcoming CF864 Events: 

Schedule change - saying goodbye to the 9:00a.m. WOD. Effective 1 October there will be a 8:00a.m. WOD and no 9:00a.m.

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“As long as you do things for God, you are a Hall of Famer in heaven's list.” 

-Rick Warren

Have a great day! 

NEVER GIVE UP!
Jay and Janice