CF864 STRENGTH and CONDITIONING

The Spirit of God has made me, and the breath of the Almighty gives me life.
-Job 33:4

“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.”
-C.S. Lewis

Useless fact for the day:
The ‘Golden Arches’ of fast food chain McDonalds is more recognized worldwide than the religious cross of Christianity.

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 = You can’t have both.
Quality Food / Junk Food – which one occupied the largest portion of your plate this weekend?

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.

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/

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Floor Press (work up to a heavy set of 5)

NFT – 2 X 10 One Arm KB Floor Press (10 each side) AHAP – UB

d.) Conditioning – For time:
50 Double Unders
50 Ab Mat Sit Ups
10 Cleans (135/95)
40 Double Unders
40 Ab Mat Sit Ups
10 Cleans (135/95)
30 Double Unders
30 Ab Mat Sit Ups
10 Cleans (135/95)
20 Double Unders
20 Ab Mat Sit Ups
10 Cleans (135/95)
10 Double Unders
10 Ab Mat Sit Ups
10 Cleans (135/95)
RX Movement Standards – 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 November 3 at 7:00p.m.

Tim Mann/LCCA 5k Run/Walk – October 24
Thanks to all who came out to honor Tim and support the Laurens County Cancer Association. Big thanks to the volunteers who came out to serve their community.

“R-21” CF864 Hero WOD – November 7

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!

Have a great day!

NEVER GIVE UP!
Jay and Janice