Monday October 20, 2014

CF864 Strength and Conditioning

Be joyful because you have hope. Be patient when trouble comes, and pray at all times.
-Romans 12:12

“Joy is found in simple things.”
-Todd Stocker

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. The buy in and cash out are part of the WOD.
Thank you!

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Strength – Back Squat 1 (work up to a heavy single)
Go for a 1 Rep PR today!

This is week 3 on our current strength cycle

d. Conditioning – AMRAP 18

15 Air Squats (deep)
9 Strict Shoulder to OH (95/65)
7 T2B (palms forward)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

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

Back Squat – Monday’s
Squat Clean – Thursday’s

MRT – Tonight
Monday, October 20 (after last WOD) 7:00p.m.
Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

Have a great day!

Never Give Up!
Jay and Janice

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