CF864 STRENGTH and CONDITIONING

“Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
-Galatians 6:2

“I didn’t go to religion to make me happy. I always knew a bottle of Port would do that. If you want a religion to make you feel really comfortable, I certainly don’t recommend Christianity.”
-C.S. Lewis

Useless fact for the day:
The first CD pressed in the US was Bruce Springsteen’s “Born in the USA.”

Check CrossFit864 on Facebook for updates

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.

70% Kitchen 30% Gym. Results or Excuses = Your choice
How was your diet this weekend?

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Back Squat – Mondays
Power Clean/Jerk – Thursdays

Skill Work / Goat Work – Conquering your weakness!

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

Today’s game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Still trying to do DU’s on a $2 jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

“Your life is your sermon…Are you a good translation?”
-Mark Batterson

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat (work up to a heavy single)

Remember – A Squat above parallel is NOT a Squat!

NFT – 3 X 10 Bird Dogs (5 each side)

d.) Conditioning = 5 RFT:

5 One Arm KB Press
10 One Arm Squats (5 each side)
15 Step Walking Lunge

RX Movement Standards – Full ROM
KB Press – 24kg./16kg. – 5L/5R
One Arm KB Squat – Rack Position 24kg./16kg. – 5L/5R
Walking Lunge – 15 Total Steps. Knee to ground = Full ROM

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

e.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday October 20 at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)
Are you signed up?

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

Join the CF864 Team – Barbells for Boobs – November 7
Get signed up

It’s Monday – New week. New opportunities.

3.2.1. Go!

Have a great day! Hit a new one rep squat PR!

NEVER GIVE UP!
Jay and Janice