CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
-1 John 5:11

It is Christmas every time you let God love others through you… yes, it is Christmas every time you smile at your brother and offer him your hand.
-Mother Teresa

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

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

Back Squat – Monday’s
Power Clean and Press – Thursday’s

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat 1RM (work up to a heavy single)

d.) Conditioning – For Time:

Pull-ups
1-2-3-4-5-6-7-8-9-10

AFAP
30 Air Squats
30 DU’s

20 Air Squats
20 DU’s

10 Air Squats
10 DU’s

5 Air Squats
5 DU’s

Scale / Modify DU’s – x3 Singles

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Christmas Lite Run/Walk – Tuesday December 16 – 7:00p.m. leave from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants – grab your fave color.

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, December 15 (after last WOD) 7:00p.m.

Not happy with your results? How’s your nutrition looking?
70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so “I can eat anything that I want” then you will always be spinning your wheels in the mud. Sorry…..

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Have a great Monday!

NEVER GIVE UP!
Jay and Janice