CF864 STRENGTH and CONDITIONING

“He has shown you, O mortal, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
– Micah 6:8

Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person
-Albert Einstein

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 1RM (work up to a heavy single)

d.) Conditioning: AMRAP – 12

3 Thrusters (no rack – bar comes from floor)
3 Strict/Dead Hang Pull-ups

Rx =
Load (95/65)

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 19 (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