CF864 STRENGTH and CONDITIONING

I will give thanks to the LORD because of his righteousness and will sing praise to the name of the LORD Most High.
-Psalm 7:17

God gave you a gift of 86,400 seconds today. Have you used one to say, ‘Thank you?’
-William Ward

Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Have Fun!

Look forward to kicking off a strong week of CrossFit with you!
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)

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 – AMRAP 12

5 T2B
7 OHS (45/25 plate) No bars
9 No Push-up Burpees
A Squat Above Parallel is NOT A Squat!

T2B – Palms forward. Arms fully extended. Toes touch bar.
OHS – Plate locked out OH. On heels. Get proper depth.
Must use plate – No bars.
No Push-up Burpees – Full ROM. Legs fully extended in the push-up position. Clear floor on jump. Clap OH.

“If you can quit, quit. If you can’t quit, stop complaining – this is what you chose.”
-J.A. Konrath

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

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

New Headsweats Visors in cool colors. Great for summer WODs!
Ladies Bible Study at CF864 – Tuesday (June 16) at 7:00p.m.
CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)
Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday!
NEVER GIVE UP!
Jay and Janice