CF864 STRENGTH and CONDITIONING

“You also must be ready, for the Son of Man is coming at an hour you do not expect.”
-Luke 12:40

“Character is what a man is in the dark.”
-Dwight L. Moody

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

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Floor Press 3RM (work up to a heavy set of 3)

d.) Conditioning – AMRAP 10

5 Goblet Squats (3 second pause at bottom) 32/24kg.
5 Jumping Air Squats (Explosive)
5 KBS (Russian) 32/24kg.
5 Split Jumps

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, January 12 (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