CF864 STRENGTH and CONDITIONING
If anyone thinks he is religious and does not bridle his tongue but deceives his heart, this person’s religion is worthless.
-James 1:26
“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.”
-Francis Chan
Jealousy is the jaundice of the soul.
-John Dryden
Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Have Fun!
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
Train Hard. Support Others. Have Fun
ALL WODs / Buy In – start together as a group.
Reminder – May Dues (NLT Friday May 1, 2015)
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Floor Press (work up to a heavy single)
d.) Conditioning – For Time:
150 Push-ups (Hand Release)
Every time that you stop complete a Suitcase Carry out to the 25 Meter Mark and switch hands and back. 50 Meters total.
Rx KB Load = 32kg./24kg.
When you are unable to complete a push-up then perform the suitcase carry (50 M total)
All push-ups must be Full ROM to be counted – anything less than this is scaled. No short, choppy, half rep push-ups push-ups. Tight, flat back – no sagging.
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:
Ladies Bible Study at CF864 – Tuesday (May 19) at 7:00p.m.
Rhythm on the Rails 5k Run – May 16 (sign up at gym)
Check CrossFit864 on Facebook for updates
MRT – Tonight
Monday, May 11 (after last WOD) 7:00p.m.
“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13
It’s a great day to put a 1 RM PR in the books! Show up strong!
NEVER GIVE UP!
Jay and Janice