Friday December 12, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
1 John 5:11

One of the most glorious messes in the world is the mess created in the living room on Christmas day. Don’t clean it up too quickly.
-Andy Rooney

This day in history – 1925
The “Motel Inn,” the first motel in the world, opened in San Luis Obispo, Ca.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – EMOM 15

3 Deadlift (Load = your body weight)
6 Burpees over the bar

Skill work today – Kettlebell Clean / KB Rack Position

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Quality over Quantity!

Upcoming CF864 Events:
Christmas Lite Run/Walk – Tuesday December 16 – 7:00p.m. leave from CF864

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 hoodies and sweat pants – grab your fave color.

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.

Get signed up for the CF864 Half Marathon – January 31, 2015

Check us out at CrossFit864 on Facebook

“But who do you say I am?”
-Jesus (Matthew 15:16)

NEVER GIVE UP!
Jay and Janice

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