CF864 STRENGTH and CONDITIONING

Do not use your freedom as an opportunity for the flesh, but through love serve one another.
-Galatians 5:13

“I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.”
-Hellen Keller

Check CrossFit864 on Facebook for updates

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

Skill Work / Goat Work – Conquering your weakness!

ALL WODs / Buy In – start together as a group promptly at scheduled times posted above.

a.) Warm-up/Skill Work/Mobility

b.) WOD: For Time

Run 800 Meters
30 Back Squats (225/135)
30 GHD Sit-ups or 30 Weighted AbMat Sit-ups (45/25)
Run 800 Meters

3 Rules for Squats:
A Squat above parallel is NOT a Squat!
A Squat above parallel is NOT a Squat!
A Squat above parallel is NOT a Squat!

RX Movement Standards – Form / Full ROM

c.) Cash Out – Finish Strong

Upcoming CF864 News/Events/Updates:
New CF864 Swag in the gym. Hoodies and Tees. Thanks for representing and supporting your box!

Saturday WOD – Barbells for Boobs November 14

We are back!
MRT – Monday November 16 after last WOD (7:00p.m.)

Ladies Bible Study at CF864 – Tuesday November 17 at 7:00p.m.

Join the CF864 Team at HIT CrossFit
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?
Share an encouraging word with someone today.

Have a great day!

NEVER GIVE UP!
Jay and Janice