CF864 STRENGTH and CONDITIONING

Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22

“Happiness is not a goal…it’s a by-product of a life well lived.”
-Eleanor Roosevelt

Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Get Stronger. Support Others. Don’t be Jealous. Have Fun!
Today’s WOD’s – start at:
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 and 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/Press (work up to a heavy set of 5)

d.) Conditioning – 3 RFT:

10 PC
15 Bar Facing Burpees
20 Split Jumps

RX Movement Standards – Full ROM
Load on PC = 80% of heaviest set of 5 today. Goal = Unbroken TnG reps.
Split Jumps – each jump = one rep. Alternate each jump.

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 (June 16) at 7:00p.m.
CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)
Jealousy is the worst trait in any person.
-Adam DeVine
NEVER GIVE UP!
Jay and Janice