CF864 Strength and Conditioning

Don’t be selfish; don’t live to make a good impression on others. Be humble, thinking of others as better than yourself. Each of you should look not only to your own interests, but also to the interests of others.
-Philippians 2:3-4

Selfishness is that detestable vice which no one will forgive in others, and no one is without himself.
-Henry Ward Beecher

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

Constantly Varied
-CrossFit

ALL WODs / Buy In – start as a group.

It you choose to rush into your training and neglect a thorough warm up it’s not a matter of if you get injured but a matter of when. Mobility and skill work as just important to a CrossFit athlete as a strength movement or a metcon. Don’t neglect it. Train to be a better athlete. How can we help?

a.) Warm-up/Skill Work/Goat Work/Mobility

Skill Work – Rings

b.) Buy In – Starts as a group

c.) WOD – 4 RFT:

10 Back Extensions (hold 3 seconds at top)
15 No Push up Burpee
25 AbMat Sit-ups
30 Second Hold on pull-up bar
Bear Crawl – 1 Length of gym

d.) Cash Out – Finish Strong

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.

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

Have a great Wednesday!

Never Give Up!
Jay and Janice