CF864 STRENGTH and CONDITIONING

Let us acknowledge the LORD; let us press on to acknowledge him. As surely as the sun rises, he will appear; he will come to us like the winter rains, like the spring rains that water the earth.”
-Hosea 6:3

“Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful. ”
-Norman Vincent Peale

Quality over Quantity!

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

No Saturday WOD at the gym. Come join us as we represent in the Clinton Christmas Parade. Meet at the gym at 9:15 Saturday morning.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – “Helen”

Three rounds for time:
Run 400 Meters
21 KBS (1.5/1 pood)
12 Pull-ups

Skill work today – Kettlebell Snatch

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:
We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Clinton Christmas Parade – December 6. See board for details

Christmas Lite Run/Walk – Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies will be here Friday

Check us out at CrossFit864 on Facebook

Have a great weekend!
“It is a constant battle to resist the temptation to have more luxuries, to acquire more stuff, and to live more comfortably.”
-David Platt

Never Give Up!
Jay and Janice