CF864 STRENGTH and CONDITIONING

Make allowance for each other’s faults, and forgive anyone who offends you. Remember, the Lord forgave you, so you must forgive others.
-Colossians 3:13

“Who cares who’s right or wrong when the last word is a kind apology?”
-Richelle Goodrich

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
Stop Making Excuses. Show Up. Stop Whining. 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 set of 3)

d.) EMOM – 15

Even – 12 KBS / 6 Goblet Squats
Odd – 12 HR Push-ups / 6 T2B

KB Load =
RX 24kg./16kg.
Beast Mode 32kg./24kg.

A squat above parallel is NOT a squat!

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

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 5) at 7:00p.m.

2015 National Day of Prayer – Thursday May 7

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, May 4 (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! See ya in the gym…

NEVER GIVE UP!
Jay and Janice