CF864 STRENGTH and CONDITIONING
Arise, for it is your task, and we are with you; be strong and do it.”
-Ezra 10:4
“We must reject the idea that every time a law’s broken, society is guilty rather than the lawbreaker. It is time to restore the American precept that each individual is accountable for his actions.”
-Ronald Reagan
Useless statistic for the day:
The average person spends 6 months of their life sitting at red lights.
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)
Back Squat – Monday’s
Power Clean / Press – Thursday’s
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Back Squat (work up to a heavy single)
d.) Conditioning
EMOM – 12
Even = 10 Strict Pull-ups (palms forward)
Odd = 20 Split Squats
Remember – 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.
e.) Cash Out – Finish Strong
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.
Are you in?
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 (August 25) at 7:00p.m.
Almost Overnight WOD – October 16 (7:00pm-1:00am)
“R-21” CF864 Hero WOD – November 7
CF864 tees – $20 or 2 for $35. Represent your box!
To be like Christ is to be a Christian.
-William Penn
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Have a great Monday!
NEVER GIVE UP!
Jay and Janice