CF864 STRENGTH and CONDITIONING

In all toil there is profit, but mere talk tends only to poverty.
-Proverbs 14:23

“True humility is not thinking less of yourself; it is thinking of yourself less.”
-C.S. Lewis
Reminder – January Dues (NLT Monday Jan. 1, 2015)
$25.00 Late fee on all dues after Jan. 1.
Thank you for your consideration!

Today’s WOD’s: 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)
Floor Press – Monday’s
Deadlift – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you making your weakness your strength?

b.) Buy In – and ALL WODs start as a group.

c.) Strength – Deadlift 5RM (work up to a tough set of 5)

d.) Conditioning – For time:

10-9-8-7-6-5-4-3-2-1 reps of:

KBS (Rx = 32kg./24kg.) American

Between every round – complete

5 T2B (palms forward)Scale to – K2E

Scale / Modify based on your strength/fitness level.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – It’s a new year…Get out of that Rut!

Upcoming CF864 Events:

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates
And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Thanks for a great start to 2015. You guys are awesome!

NEVER GIVE UP!
Jay and Janice