CF864 STRENGTH and CONDITIONING
“There is no judgment against anyone who believes in him. But anyone who does not believe in him has already been judged for not believing in God’s one and only Son. And the judgment is based on this fact: God’s light came into the world, but people loved the darkness more than the light, for their actions were evil. All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.
-John 3:18-21
“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.”
-Plato
Reminder – April Dues (NLT Wednesday April 1, 2015)
$25.00 Late fee on all dues after April 1.
Thank you for your consideration! We appreciate you.
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)
Clean and Press – Monday’s
Back Squat – Thursday’s
Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Train Hard. Support Others. Have Fun
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Clean and Press (work up to a heavy set of 5)
d.) Conditioning: 10-1 / KBS and Goblet Squat Complex
10 Swings
10 Goblet Squats
10 Swings
9 Goblet Squat
10 Swings
8 Goblet Squats
10 Swings
7 Goblet Squats
…Continue until you reach 1 Squat
10 Swings
1 Goblet Squat
Rx Load = 24kg./16kg. for both movements
A squat above parallel is NOT a squat!
Form!
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!
e.) Cash Out – Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (April 7) at 7:00p.m.
CF864 2015 Pump and Run – May 9, 2015
Rhythm on the Rails 5k Run – May 16 (sign up at gym)
Check CrossFit864 on Facebook for updates
MRT – Tonight
Monday, March 30 (after last WOD) 7:00p.m.
“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13
Have a great Monday!
NEVER GIVE UP!
Jay and Janice