CF864 Strength and Conditioning

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

“A state of mind that sees God in everything is evidence of growth in grace and a thankful heart.”
-Charles Finney

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters – PLEASE listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. Thank you!

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Back Squat – Monday’s
Power Clean and Press – Thursday’s

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

Reminder – December Dues (NLT Monday Dec. 1, 2014)
$25.00 Late fee on all dues after Dec. 1.
Thank you for your consideration!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat (work up to a heavy set of 5)

d.) Conditioning – 21-15-9:

Air Squat
Box Jump (24/20)
K2E (palms forward)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

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

Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies and sweat pants coming this week.

Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, December 1 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice