CF864 STRENGTH and CONDITIONING
“Seek the LORD while he may be found; call on him while he is near.”
Isaiah 55:6
It is no use saying, ‘We are doing our best.’ You have got to succeed in doing what is necessary.
-Winston Churchill
Useless fact for the day:
Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.
Reminder – October Dues (NLT Thursday Oct. 1, 2015)
Thank you for your consideration! We appreciate you.
Check CrossFit864 on Facebook for updates
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
70% Kitchen 30% Gym. Results or Excuses = You can’t have both
Is it worth wasting all of that hard work in the gym?
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday’s
Power Clean/Jerk – Thursday’s
Skill Work / Goat Work – Conquering your weakness!
Looking for deadlift PR’s today
ALL WODs / Buy In – start together as a group.
What’s in your gym bag today?
Still trying to do DU’s on a jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Back Squat (work up to a heavy set of 5)
Remember – A Squat above parallel is NOT a Squat!
NFT – 2 X 10 Strict Hip Extensions (2 second pause)
d.) Conditioning
10-1 Goblet Squat
1-10 Burpees
RX Movement Standards
KBS Load = 32kg./24kg.
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
Upcoming CF864 Events:
Saturday a.m. WOD (Oct. 3) – 7:30a.m. (this week only)
Ladies Bible Study at CF864 – Tuesday October 6 at 7:00p.m.
Almost Overnight WOD – October 16 (7:00pm-1:00am)
Are you signed up?
Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.
“R-21” CF864 Hero WOD – November 7
“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.”
-Francis Chan
Have a great day!
NEVER GIVE UP!
Jay and Janice