CF864 STRENGTH and CONDITIONING

I have set the Lord always before me; because he is at my right hand, I shall not be shaken.
-Psalm 16:8

“Never bend your head. Hold it high. Look the world straight in the eye.”
-Hellen Keller

Check CrossFit864 on Facebook for updates

Today’s WOD’s – start promptly 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.

Reminder – November Dues (NLT Monday Nov. 2, 2015)
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

b.) WOD: 8 RFT

3 Front Squats
5 Strict Pull-ups
Sprint 100 Meters

3 Rules for Squats:
A Squat above parallel is NOT a Squat!
A Squat above parallel is NOT a Squat!
A Squat above parallel is NOT a Squat!
RX Movement Standards

RX FS Load = body weight
Pull-up = palms forward. No kip. Full extension of arms at bottom
100% Sprint to 50 Meter mark and back.

c.) Cash Out – Finish Strong

Upcoming CF864 News/Events/Updates:

Ladies Bible Study at CF864 – Tuesday November 3 at 7:00p.m.

“R-21” CF864 Hero WOD – November 7

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

Have a great day!

NEVER GIVE UP!
Jay and Janice