CF864 Strength and Conditioning

But people who aren’t spiritual can’t receive these truths from God’s Spirit. It all sounds foolish to them and they can’t understand it, for only those who are spiritual can understand what the Spirit means.
-1 Corinthians 2:14

“Life is either a daring adventure or nothing at all.”
-Helen Keller

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

ALL WODs / Buy In – start as a group.

Reminder – October Dues (NLT Wednesday Oct. 1, 2014)
$25.00 Late fee on all dues after Oct. 1.
Thank you for your consideration!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) WOD – 3 RFT:

50 DU’s (scale to x 3 singles)
21 KBS (24kg./16kg.)
12 PC (135/95)

FORM!

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
If you use the Rx weight but your form stinks – consider yourself scaled.

Do you want to get better at double-unders? Do you own a jump rope that is the right length / rope size for you? If not….invest in one. It might not be a magic cure for your DU problems but it will definitely help.
Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, September 29 (after last WOD) 7:00p.m.
Never Give Up!
Jay and Janice