CF864 STRENGTH and CONDITIONING

Whoever says he abides in him ought to walk in the same way in which he walked.
-1 John 2:6
“Being a Christian is more than just an instantaneous conversion; it is like a daily process whereby you grow to be more and more like Christ.”
-Billy Graham
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
70% Kitchen 30% Gym. Results or Excuses = You can’t have both

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Floor Press – Monday’s
Deadlift – Thursday’s

Skill Work / Goat Work – Conquering your weakness!

Looking for deadlift PR’s today

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Deadlift (1 RM – work up to a heavy single)

NFT – 3 X 8 Bird Dogs (8 each side)

d.) Conditioning – 10 RFT – AFAP

10 KBS
5 Burpees – Full ROM

RX Movement Standards
KBS Load = 24kg./16kg. American Swings

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out – Finish Strong

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday September 22 at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)
Are you signed up?

“R-21” CF864 Hero WOD – November 7

To be like Christ is to be a Christian.
-William Penn

Have a great day!

NEVER GIVE UP!
Jay and Janice