CF864 Strength and Conditioning
Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.
-Philippians 2:5-8
It’s not the will to win that matters – everyone has that. It’s the will to prepare to win that matters.
-Paul “Bear” Bryant
Today’s WOD’s – Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Constantly Varied – Be Prepared
Reminder – May Dues (No Later Than Wednesday May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!
a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!
b.) Buy In (starts at the time above)
c.) Strength – Floor Press 5 RM
NFT – Dips (Bar or Ring) 3 x Max Reps
d.) Conditioning – 3 RFT:
20 Goblet Squats
30 Sit-ups (unanchored)
40 DU’s (scaled = x 3 singles)
e.) Cash Out
Movement Standards – Floor Press
-Legs Fully Extended throughout the movement
-Butt must stay in contact with the floor
-Elbows must touch the floor at the bottom of the rep
-Full lock out of the elbows at the top of the rep
Dedication = Results
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
Post your heaviest Floor Press on CrossFit864 Facebook
Check out “Gunnys” new CF864 tees at the gym.
Monday May 6, 2013 – Ride your bike to work day
CrossFit864 Pump and Run – Bench Press / 5K Competition
Saturday May 4, 2013
Super D Performance Tour
Saturday May 4, 2013 / 10:30a.m. – 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 – CF864 Members
$65.00 – Non members
$25.00 Deposit
Limited spaces available – Get signed up – 4 spots left
Hope your week is off to a great start!
BE STRONG!
Jay and Janice