CF864 STRENGTH and CONDITIONING

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

“The measure of a man’s real character is what he would do if he knew he would never be found out.”
-Thomas B. Macaulay

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

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
70% Kitchen 30% Gym. Results or Excuses – Pick one

Skill Work / Goat Work – Conquering your weakness!

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – “Cindy”
RX Movement Standards – FULL ROM
Short, choppy, partial ROM = Scaled
Count only the “legit” reps. No excuses!
Be Awesome.

AMRAP / 20

5 Pull-ups
10 Push-up
15 Squats

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday October 6 at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)
Are you signed up?

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

To be like Christ is to be a Christian.
-William Penn

Show up. Hit it hard. Have fun. Support others!

NEVER GIVE UP!
Jay and Janice