CF864 STRENGTH and CONDITIONING

But many who are the greatest now will be least important then, and those who seem least important now will be the greatest then.
-Matthew 19:30

When Jesus told the disciples they would be greatly rewarded in heaven for what they had given up on earth (Matthew 19:27-29), He was making a contrast with the rich young ruler, who was unwilling to give up much of anything for Christ’s sake (verses 16-22). The “last” in this world—the disciples in their poverty—would be “first” in the kingdom of heaven. Conversely, the “first” in this world—the self-sufficient rich—would be the last to find the kingdom.
I may not be perfect, but Jesus thinks I’m worth dying for.
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

“It is better to be alone than in bad company.”
-George Washington

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

95-pound squat cleans, 10 reps
30-second L-sit hold
95-pound squat cleans, 10 reps
60-second hang from pull-up bar

CFHQ – 150418

A squat above parallel is NOT a squat!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, April 20 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice