Thursday January 28,2016

CF864 STRENGTH and CONDITIONING

“But of the tree of the knowledge of good and evil you shall not eat, for in the day that you eat of it you shall surely die.”
-Genesis 2:17

“Little by Little, one travels far.”
-J.R.R. Tolkien

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

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Start together as a group.

c.) WOD – AMRAP 20

2 PC (135/95)
4 Pull-ups
6 OH Weighted Step-ups (45/25 plate – 24/20 box)

d.) Cash Out – Finish Strong

FORM, FORM, FORM!

RX Movement Standards – Full ROM

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

Upcoming CF864 News/Events/Updates:

Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?

January Challenge – accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open – Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT – Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 – Thursday January 28 at 7:00p.m.

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

“For NOTHING will be impossible with God.”
-Luke 1:37

Willpower!

Support your community! Help make it a better place.

NO WHINING ZONE…

Make it a great day!

NEVER GIVE UP!
Jay and Janice

 

 

 

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