CF864 STRENGTH and CONDITIONING
Therefore let anyone who thinks that he stands take heed lest he fall.
1 Corinthians 10:12
“What draws people to be friends is that they see the same truth. They share it.”
-C.S. Lewis
Useless fact for the day:
Ten percent of the Russian government’s income comes from the sale of vodka.
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:
8:00a.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 = Your choice
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Mondays
Power Clean/Jerk – Thursdays
Skill Work / Goat Work – Conquering your weakness!
ALL WODs / Buy In – start together as a group.
What’s in your gym bag today?
Still trying to do DU’s on a $2 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 3)
Remember – A Squat above parallel is NOT a Squat!
NFT – 3 X 8 Strict Hip Bridge (2 second pause) at top
d.) Conditioning = AMRAP 15
5 HSPU – Full ROM
10 K2E
15 AbMat Sit-ups
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
RX Movement Standards – Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
Upcoming CF864 Events:
Schedule change – saying goodbye to the 9:00a.m. WOD. Effective 1 October there will be a 8:00a.m. WOD and no 9:00a.m.
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
“As long as you do things for God, you are a Hall of Famer in heaven’s list.”
-Rick Warren
Have a great day!
NEVER GIVE UP!
Jay and Janice