CF864 Strength and Conditioning

One night the Lord spoke to Paul in a vision: “Do not be afraid; keep on speaking, do not be silent. For I am with you, and no one is going to attack and harm you, because I have many people in this city.”
-Acts 18:9-10

“A wise man will make more opportunities than he finds.”
-Francis Bacon

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

Deadlift – Monday’s
Floor Press – Thursday’s

ALL WODs / Buy In – start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Floor Press 3RM (week 2)

2 x 10 (each side) One arm KB Floor Press (AHAP)

d.) Conditioning – For Time:

25-15-10 Reps of-
Push-ups (HR)
Weighted Sit-ups (45/25 plate)
30 Second Plank Hold (each round)
One Arm FW (AHAP) to 50 and back.

Scale based on your strength / fitness level.

e.) Cash Out – Finish Strong

Skill Work – Cleans / TGU

Rx = Movement Standards-Full ROM/Form/Load

Congrats to Lea and Pat – Winners of the 30 Day Paleo Challenge. Proud of your dedication!

Check us out at CrossFit864 on Facebook

be strong!
Jay and Janice