CF864 STRENGTH and CONDITIONING

“Blessed are the pure in heart, for they shall see God.
-Matthew 5:8

Let the one among you who is without sin be the first to cast a stone.
-Jesus
Useless statistic for the day:
Coca-Cola would be green if coloring weren’t added to it.

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

70% Kitchen 30% Gym. Results or Excuses = pick one

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

Floor Press – Monday’s
Deadlift – Thursday’s

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

Bad Form = NO Rep!
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 – AMRAP 20

2 Goblet Squats / 2 Pull-ups
Run 100 Meters
4 Goblet Squats / 4 Pull-ups
Run 100 Meters
6 Goblet Squats / 6 Pull-ups
Run 100 Meters
Continue as far as possible – adding 2 squats/pull-ups each round.

Rx Load – 24kg./16kg. KB
Beast Mode – 32kg./24kg. KB

Rx = Palms Forward on Pull-ups

Floor Press – Elbows must touch floor / arms fully extended at lock out / Legs must be fully extended and butt must stay on floor. Butt comes off floor = NO rep!

Remember – A Squat above parallel is NOT a Squat!

Form, Form, Form!

Rx = Movement Standards-Full ROM/Form/Load

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

e.) Cash Out – Finish Strong

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday September 22 at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)

“R-21” CF864 Hero WOD – November 7

To be like Christ is to be a Christian.
-William Penn

Have a great Monday!

Show up today ready to hit a 1RM PR!

NEVER GIVE UP!
Jay and Janice