CF864 STRENGTH and CONDITIONING

Whoever is kind to the poor lends to the Lord, and he will reward them for what they have done.
-Proverbs 19:17

“Happiness doesn’t result from what we get, but from what we give.”
-Dr. Ben Carson

Lift Heavy. Run Fast. Eat Like a Cavemen

I run to see who has the most guts.
-Steve Prefontaine (Pre)

Today’s WOD’s – start promptly 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
PC (Power Clean) – Thursday’s
Reminder – February Dues (NLT Sunday Feb. 1, 2015)
$25.00 Late fee on all dues after Feb. 1.
Thank you for your consideration! We appreciate you.

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 5RM (Build up to a heavy set of 5)

d.) Conditioning: 50-40-30-20 and 10 Reps of:

Air Squats
Sit-ups

Remember – A Squat above parallel is NOT a Squat!

Squats – Full ROM = Below parallel / Hips completely extended at the top of each rep.

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

Have a great day!

NEVER GIVE UP!
Jay and Janice