CF864 STRENGTH and CONDITIONING

Do everything without complaining and arguing.
-Philippians 2:14

“Complaining opens the door to conflict and thankfulness slams it shut!”
-Evinda Lepins

Show Up. Stop Making Excuses. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Don’t talk about others behind their back. Have Fun!

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

Reminder – July Dues (NLT Wednesday July 1, 2015)
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

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

Deadlift – Monday’s
Bench 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 – Bench Press (work up to a heavy set of 5)

NFT – 2 X 15 One Arm KB Floor Press

d.) Conditioning – 21-15-9

Front Squat
T2B

RX Load – 135/95

A Squat Above Parallel is NOT A Squat…And it’s definitely NOT RX’d no matter how much you have on the bar!

T2B = Palms forward / Toes must touch bar on every rep.

“If you can quit, quit. If you can’t quit, stop complaining – this is what you chose.”
-J.A. Konrath

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.

July 4 Holiday Schedule: July 3rd – 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. Back to normal schedule on Monday

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday!

NEVER GIVE UP!
Jay and Janice