CF864 STRENGTH and CONDITIONING
“Behold, the Lamb of God, who takes away the sin of the world!”
-John 1:29
Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis
Is your house on fire, Clark? No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation
Today’s WOD’s – start at:
5:15a.m./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.
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday
Power Clean – Thursday
Skill Work / Goat Work – Conquering your weakness!
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Power Clean (work up to a heavy single) PR!
d.) Conditioning: 21-15-9
Bench Press / Floor Press (your choice)
Strict T2B – No kip
RX Load – body weight on bar. If you load RX on bar you must be able to rack/unrack all reps without assistance. Scale based on your strength level.
Get good solid reps on the bench with no bouncing. Butt must stay on bench / floor during reps. Arms must be fully extended (locked out) at the top of the rep. No short, choppy partial reps.
T2B – Toes must touch bar every rep. Palms forward.
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 News/Events/Updates:
Check CrossFit864 for updates.
Join us – “Christmas Lite” Run/Walk – Tuesday December 22 at 7:00p.m.
We will leave from CF864
Need a Christmas gift for your favorite CrossFitter – See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
MRT – Monday December 28 at 7:00p.m.
Ladies Bible Study at CF864 – Tuesday December 29 at 7:00p.m.
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. S/M left – $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k
CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday – Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed – Merry Christmas!
Saturday (12-26) Closed – Enjoy the time with your family!
You / Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
If we don’t support our own community – who will?
Make today a great day! 3.2.1. Go!
NEVER GIVE UP!
Jay and Janice