CF864 STRENGTH and CONDITIONING

And he said to him, “Truly, I say to you, today you will be with me in Paradise.”
-Jesus (Luke 23:43)

“My home is in Heaven. I’m just traveling through this world.”
-Billy Graham

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

70% Kitchen 30% Gym. Bad Diet = Poor Results

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.

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.) Conditioning – 4 RFT:

15 Burpee Box Jumps (24/20)
400 M Sprint

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

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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 8 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!

NEVER GIVE UP!
Jay and Janice