CF864 STRENGTH and CONDITIONING
“Jesus answered, “The work of God is this: to believe in the one HE has sent.”
- John 6:29
“If you tell the truth, you don’t have to remember anything.”
Useless fact for the day:
Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world’s record for runners in the 100-years-or-older class. He was 101.
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:
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 – willpower: the ability to control yourself : strong determination that allows you to do something difficult.
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 jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – PC/J (work up to a heavy set of 5)
NFT – 2 X 15 Hollow Rock
d.) Conditioning – 4RFT:
25 Push-ups (Strict HR)
RX Movement Standards
KBS Load = 16kg./24kg. – American Style Swing
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
Be humble and consider others MORE important than yourselves.
Upcoming CF864 News/Events/Updates:
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.
Saturday a.m. WOD (Oct. 3) – 7:30a.m. (this week only)
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
“Let not our longings slay the appetite of our living.”
Have a great day!
NEVER GIVE UP!
Jay and Janice