CF864 Strength and Conditioning
Instead, we will speak the truth in love, growing in every way more and more like Christ, who is the head of his body, the church.
-Ephesians 4:15
“Unless we take that first step into the unknown, we will never know our own potential!”
-Allan Rufus
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1.
ALL WODs start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work/Mobility – Goat work.
Buy In – always as a group
Strength – Deadlift 5RM
No Bounce. No Dropping from Lockout.
Rx = Conventional Style (hands outside of knees)
Conditioning – 4 RFT / Quality
1 Strict Press
1 Strict Pull-up
1 Strict Press
3 Strict Pull-ups
1 Strict Press
5 Strict Pull-ups
25 DU’s each round (scale to x 3 singles)
Rx Load = 90% of your last 1 RM Press
Cash Out – Finish Strong
CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up
2014 National Day of Prayer – Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.
Memorial Day Murph – Monday May 26 at 9:00a.m.
CrossFit864 Cookout – Thursday May 8 at 7:15p.m.
Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!
Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes – 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. Please sign up ASAP so that we can get a head count for burgers, etc.
Check us out at CrossFit864 on Facebook
be strong!
Jay and Janice