CF864 STRENGTH and CONDITIONING

You, O LORD, reign forever; your throne endures from generation to generation.
-Lamentations 5:19

“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.”
-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. Get Plenty of Rest.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – For Time:

10-1 Deadlift (225/135)
1-10 Burpees

Deadlift – No Bounce / No Dropping from Lockout (top)
Burpees – Chest and thighs touch floor – jump and clap overhead

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 sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies and sweat pants coming this week.

Have a great day!

Check us out at CrossFit864 on Facebook

Never Give Up!
Jay and Janice