CF864 STRENGTH and CONDITIONING
Hatred stirs up strife, but love covers all offenses.
-Proverbs 10:12
“Words are easy, like the wind; Faithful friends are hard to find.”
-William Shakespeare
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday’s
Power Clean / Press – 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 – PC (work up to a heavy single)
NFT – 2 X 10 Back Extensions
d.) Conditioning – “Grace”
30 Clean and Jerks – For Time
135/95
RX is more than the load on the bar. Jacked up form = Scaled!
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
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday August 25 at 7:00p.m.
Almost Overnight WOD – October 16 (7:00pm-1:00am)
“R-21” CF864 Hero WOD – November 7
Show Up. Stop Making Excuses. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Don’t talk about others behind their back. Have Fun!
“In lifting another person, we also lift ourselves.”
-Seth Adam Smith
NEVER GIVE UP!
Jay and Janice