CF864 Strength and Conditioning

God has made us what we are. In Christ Jesus, God made us to do good works, which God planned in advance for us to live our lives doing.
-Ephesians 2:10

The best preparation for good work tomorrow is to do good work today.
-Elbert Hubbard

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

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Power Clean – Monday’s
Deadlift – Thursday’s

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Power Clean 5 (work up to a heavy set of 5)

This is week 1 on our current strength cycle

d. Conditioning – Starts as a group

4 RFT:

Run 400 Meters
10 Weighted Step ups
15 T2B

Rx Load – Step ups (24kg/16kg) one KB
Beast Mode – Step ups (32kg/24kg) one KB
One KB held at chest level

T2B – Goal all reps unbroken / palms forward

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT – Tonight
Monday, September 8 (after last WOD) 7:00p.m.

Yoga – Tuesday September 9, 2014 at 7:15p.m. ($5)
Sign up on board at gym
Check us out at CrossFit864 on Facebook

It’s Monday and it’s’ time to be strong!

Never Give Up!
Jay and Janice