CF864 STRENGTH and CONDITIONING

So then each of us will give an account of himself to God.
-Romans 14:12

It is one of my sources of happiness never to desire a knowledge of other people’s business.
-Dolley Madison

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

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

Look forward to an awesome day in the gym!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD

21-15-9
Back Squat
KBS
DU’s X 2 (42-30-18)

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

RX Load
Squat = 185/135
KBS = American – 2 Pood / 1.5 Pood
DU – scale to x 4 singles
d.) Cash Out – Finish Strong

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

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (August 11) at 7:00p.m.

It’s Monday – Stop Making Excuses.
Show Up.
Stop Whining.
Train Hard.
Get Stronger.
Support Others.
Don’t be Jealous.
Have Fun!
“They say” and “I heard” is often a great liar. Don’t listen to it!
-Proverb

Have a great day!

Stay hydrated!

NEVER GIVE UP!
Jay and Janice