CF864 STRENGTH and CONDITIONING

Whoever meddles in a quarrel not his own is like one who takes a passing dog by the ears.
-Proverbs 26:17

It is one of my sources of happiness never to desire a knowledge of other people’s business.
-Dolley Madison
“They say” and “I heard” is often a great liar. Don’t listen to it!
-Proverb

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Look forward to an awesome day in the gym! Drink plenty of water before you show up to workout. A 12 oz bottle of water during the WOD will not do the job. Staying hydrated is very important.
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD “HAMMER”
5 RFT:
5 Power Clean 135/95
10 Front Squat 135/95
5 Push Jerk 135/95
20 Pullups

Rest exactly 90 seconds between each round

A Squat Above Parallel is NOT A Squat…
And it’s definitely NOT RX’d no matter how much you have on the bar!
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates
Kids Camp July 13-16

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.
New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!

It’s Monday – Stop Making Excuses.
Show Up.
Stop Whining.
Train Hard.
Get Stronger.
Support Others.
Don’t be Jealous.
Have Fun!
Have a great day!

NEVER GIVE UP!

Jay and Janice