CF864 STRENGTH and CONDITIONING
“The King will reply, ‘I tell you the truth, whatever you did for one of the least of these brothers of mine, you did for me.’
-Matthew 25:40
Faithful servants never retire. You can retire from your career, but you will never retire from serving God.
-Rick Warren
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters – PLEASE listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. Thank you!
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday’s
Power Clean and 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 set of 3)
d.) Conditioning – For Time:
150 KBS (24kg./16kg.)
Every 30 Seconds – complete:
3 Goblet Squats (same KB used for swings)
Continue until you complete a total of 150 American swings
Form! More important than your time. Scale/modify based on your strength/fitness level. Have fun!
e.) Cash Out – Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
We had a great time at the Clinton Christmas Parade! Thanks to all of the CF864 crew that came out on a cold, rainy Saturday to participate and special thanks to Rachel for coordinating and Klay for letting us pile into his truck. If you missed it you missed a fun morning!
CF864 Christmas Party – December 18 at gym. See board for details
Check out the A.H.A.P tees in gym $20
CF864 hoodies and sweat pants are here.
We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.
Get signed up for the CF864 Half Marathon – January 31, 2015
Check us out at CrossFit864 on Facebook
MRT – Tonight
Monday, December 8 (after last WOD) 7:00p.m.
Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9
What’s motivating you today?
Have a great Monday!
Never Give Up!
Jay and Janice