CF864 STRENGTH and CONDITIONING
“I can do nothing on my own. As I hear, I judge, and my judgment is just, because I seek not my own will but the will of him who sent me.
-Jesus (John 5:30)
“To avoid criticism say nothing, do nothing, be nothing.”
-Aristotle
Useless statistic for the day:
There are 293 ways to make change for a dollar.
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Bad Diet = Poor Results
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Floor Press – Monday’s
Deadlift – Thursday’s
Reminder – September Dues (NLT Tuesday Sept. 1, 2015)
Thank you for your consideration! We appreciate you.
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Floor Press (work up to a heavy set of 5)
d.) Conditioning
AMRAP – 7
10 One Arm KB Floor Press (5 ea. side)
5 Dips (bar or rings) No band assisted dips
Rest 1 Minute
AMRAP – 7
10 Push-ups (HR)
5 K2E (knees must touch elbows if RX)
RX Movement Standards
KB Floor Press – 24kg./16kg.
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
August Challenge – Strict Pull-up / Strict Dips for the month of August
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band?
Work on getting a strict muscle up.
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 September 8 at 7:00p.m.
Almost Overnight WOD – October 16 (7:00pm-1:00am)
“R-21” CF864 Hero WOD – November 7
To be like Christ is to be a Christian.
-William Penn
Have a great Monday!
NEVER GIVE UP!
Jay and Janice