Thursday November 18, 2015

CF864 STRENGTH and CONDITIONING

Based on the gift each one has received, use it to serve others.
-1 Peter 4:10

It’s not important how many people you lead, but how many you serve.
-Woodrow Kroll

Whatever your 100% looks like – Give it today!

Today’s WOD’s – start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Constantly Varied – CrossFit

Skill Work / Goat Work – Conquering your weakness!
What’s on your skill work list today?

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Today’s WOD – “DT”

Five Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

d.) Cash Out – Finish Strong

RX Movement Standards – Full ROM

Girls CF864 Rx Load = 105 pounds

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Upcoming CF864 News/Events/Updates:

Samaritan’s Purse – Operation Christmas Child. See info on the board at CF864

Ladies Bible Study at CF864 – Tuesday December 1 at 7:00p.m.

Mark your calendar – CF864 Christmas Party
Friday December 4 – Details coming soon.

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

Check CrossFit864 on Facebook for updates

How’s your nutrition looking so far this week? – Junk/Quality?

Willpower: the ability to control yourself: strong determination that allows you to do something difficult.

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

If you don’t support the community that you live…who will?

Have a great day!

NEVER GIVE UP!
Jay and Janice

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