CF864 STRENGTH and CONDITIONING

Obey your leaders and submit to them, for they are keeping watch over your souls, as those who will have to give an account. Let them do this with joy and not with groaning, for that would be of no advantage to you.
-Hebrews 13:17
You can’t lead anyone else further than you have gone yourself.
-Gene Mauch

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

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

Floor Press – Monday’s
Deadlift – Thursday’s

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

Train Hard. Support Others. Have Fun

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

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

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 – 3 X

15 G2OH (95/65) Goal – UB reps
30 Air Squats
FW – L/R 50M and switch (AHAP)

A squat above parallel is NOT a squat!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, April 27 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice