CF864 Strength and Conditioning

Rejoice in our confident hope. Be patient in trouble, and keep on praying.
-Romans 12:12

“Faith does not eliminate questions. But faith knows where to take them.”
-Elisabeth Elliot

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

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.
Thank you!

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:

30 KBS
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