CF864 STRENGTH and CONDITIONING
If you set a trap for others, you will get caught in it yourself.
If you roll a boulder down on others, it will crush YOU instead.
-Proverbs 26:27
“Those blessings are sweetest that are won with prayer and worn with thanks.”
-Thomas Goodwin (1600-1680)
Thanksgiving fact for the day:
The annual Macy’s Thanksgiving Day Parade tradition began in the 1920’s.
Today’s WOD’s – start at:
8:00a.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.
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 – Gunny’s Revenge 2015
49 Burpees (Full ROM)
49 KBS (24kg./16kg.)
49 GHD Sit-ups
49 SL Strikes
49 Power Cleans (95/65)
49 Hollow Rocks
49 Ball Slams
49 Tire Flips
1 x 400 Meter Log Carry (around gym)
Today’s workout was created to honor Janice in true “Gunny” fashion.
Come help her celebrate her birthday! Actual Birthday is Friday November 27.
You don’t have to be around her very long to get a true understanding for her love of many things – fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, a few burpees! Since she loves marathon running be thankful that the WOD didn’t include a 26.2 mile run and 1,000 burpees for time! Join her for a few burpees, a few cleans and some other fun stuff to celebrate her birthday.
d.) Cash Out – Don’t worry…it won’t be burpees
RX = Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
30% Gym. 70% Kitchen. 100% Willpower
How was your willpower this weekend?It doesn’t matter how hard you work in the gym if you can’t control what you put on your plate!
Upcoming CF864 News/Events/Updates:
See 2015 Thanksgiving schedule on board at gym.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
We have a few R-21 shirts left. $15
Samaritan’s Purse – Operation Christmas Child. See info on the board at CF864
If you put together a shoebox for a child or gave enough money to provide the items for a box – Thank You!
MRT – Monday November 30 – 7:00p.m.
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
Blood is replaceable. Sweat is expected. Tears are optional.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
When someone does something wrong, don’t forget about all the things they did right.
-Toby Mac (Speak Life)
Welcome to Monday! Make it a great day!
New week. New opportunities.
Who’s going to support our community if we don’t?
3.2.1. Go!
NEVER GIVE UP!
Jay and Janice