CF864 Strength and Conditioning

If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.
-1 John 1:9

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis

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

Train Hard. Eat Clean. Plenty of Rest. Repeat = Results

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – Barbell Complex

10 RFT:

2 Power Cleans
3 Front Squats
4 Push Press
5 Push-ups

RX Load = 135/95
Beast Mode = 185/135
Form, Form, Form!
Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga – Tonight (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 18 at gym. See board for details (note – date change)

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

It’s Tuesday – How’s your nutrition looking? Back on track from the weekend?

Check us out at CrossFit864 on Facebook

Never Give Up!
Jay and Janice