CF864 Strength and Conditioning
Rejoice in our confident hope. Be patient in trouble, and keep on praying.
“Faith does not eliminate questions. But faith knows where to take them.”
Today’s WOD’s – start at:
ALL WODs / Buy In – start as a group.
WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!
New 3 Week Strength Cycle:
Week 1 – 5RM, Week 2 – 3RM, Week 3 – 1RM (strength test)
Back Squat – Monday’s
Press – Thursday’s
Reminder – August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength – Press 5 (work up to a tough set of 5)
d. Conditioning – 5 RFT:
15 OH Walking Lunge
RX Load on KB = 24kg./16kg. (American Style)
RX Load on OH Walking Lunge = 45/25 plate/15 steps
e.) Cash Out – Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Day 4 Summer Camp – keeping our young athletes active.
Check us out at CrossFit864 on Facebook
Hang on tight! Friday’s almost here.
But be sure to fear the LORD and serve him faithfully with all your heart; consider what great things he has done for you
-1 Samuel 12:24
Never Give Up!
Jay and Janice