CF864 STRENGTH and CONDITIONING

Trust in the Lord with all your heart, and do not lean on your own understanding.
-Proverbs 3:5

“Let us make one point, that we meet each other with a smile, when it is difficult to smile. Smile at each other, make time for each other in your family.”
-Mother Teresa

Check CrossFit864 on Facebook for updates

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

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

Skill Work / Goat Work – Conquering your weakness!

ALL WODs / Buy In – start together as a group promptly at scheduled times posted above.

Still trying to do DU’s on a $2 jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility

b.) WOD – 8 RFT:

5 OHS
10 Back Extensions
100 Meter Sprint (50 and Back)

A Squat above parallel is NOT a Squat!

RX Movement Standards
Load – Squat = 95/65 on bar or 45/25 Plate
Full Depth/No Squatting on Toes
Back Extensions/Hip Extensions = Strict / 2 Second Pause at Top.

c.) Cash Out – Finish Strong

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates:

Ladies Bible Study at CF864 – Tuesday October 20 at 7:00p.m.

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

Join the CF864 Team at HIT CrossFit
Barbells for Boobs – November 14
Get signed up

Have a great day!

NEVER GIVE UP!
Jay and Janice