CF864 STRENGTH and CONDITIONING

It is not the healthy who need a doctor, but the sick. I have not come to call the righteous, but sinners to repentance.
-Jesus
“I am not a saint, unless you think of a saint as a sinner who keeps on trying.”
-Nelson Mandela
Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

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

Skill Work – DU work

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: Tabata – 8 x 20/10

Deadlift
Box Jump
Deadlift
Burpee over Bar

RX Movement Standards – Full ROM
RX DL Load = Body weight on bar
Deadlift Form – NO Bounce. NO Dropping from lockout.

RX Box Jump = 24/20

RX’d = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX’d unless every rep meets the standards.

d.) Cash Out – Finish Strong! How much skill work have you included this week?

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

Check CrossFit864 on Facebook for updates
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/

Need a Christmas gift for your favorite CrossFitter – See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! We appreciate you!

MRT – Monday December 14 – 7:00p.m.

Ladies Bible Study at CF864 – Tuesday December 15 at 7:00p.m.

We have a few R-21 shirts left. Small/Medium – $15

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

“If there is no struggle, there is no progress.”
-Frederick Douglas

Have a great day!

NEVER GIVE UP!
Jay and JaniceFriday  decembe11, 2015