CF864 STRENGTH and CONDITIONING
And then they will see the Son of Man coming in a cloud with power and great glory.
-Luke 21:27
“Optimism is the faith that leads to achievement ”
-Helen Keller
Useless fact for the day:
It is illegal to eat oranges while bathing in California.
Check CrossFit864 on Facebook for updates
Thanks to all of the CF864 Crew that came out to participate in R-21 Saturday and big thanks to all of you that came out to provide support and motivation! Who’s going to support our community if we don’t?
Today’s WOD’s – start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Floor Press – Monday
Deadlift – Thursday
Skill Work / Goat Work – Conquering your weakness!
ALL WODs / Buy In – start together as a group.
You or Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
DU’s on a $2 jump rope? Good luck! Time to get a rope that fits you.
http://www.rxsmartgear.com/ropes/
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 – 3 RFT:
10 Thrusters
50 Push-ups (HR)
RX Movement Standards – Full ROM
Thrusters – RX Load = 135/95. Bar from floor
Push-ups = Full ROM. Hand release. Must touch chest/legs to floor at same time. Full extension (lock out) of elbows at top.
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
30% Gym. 70% Kitchen. 100% Willpower
It doesn’t matter how hard you work in the gym if you can’t control what you put on your plate!
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday November 17 at 7:00p.m.
Get ready for “Grace” next Saturday!
Join the CF864 Team – Barbells for Boobs at HIT CF
November 14 – Get signed up
It’s Monday – New week. New opportunities.
3.2.1. Go!
Welcome to Monday!
Make it a great day!
NEVER GIVE UP!
Jay and Janice