CF864 Strength and Conditioning

Submit yourselves, then, to God. Resist the devil, and he will flee from you.
-James 4:7

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.”
-George Bernard Shaw

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

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!

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

Power Clean – Monday’s
Deadlift – Thursday’s

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Strength – Power Clean 1 (work up to a heavy single)

Form. Have you been including Power Cleans in your skill work?

This is week 3 on our current strength cycle

d. Conditioning – 3 RFT (AFAP)

20 KBS (24/16kg) American (goal – unbroken)
15 Goblet Squats – same KB used for KBS
10 T2B (palms forward) goal – unbroken

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

New UA (Under Armour) Shirts at the gym. Represent!

MRT – Tonight
Monday, September 22 (after last WOD) 7:00p.m.
Never Give Up!
Jay and Janice