CF864 STRENGTH and CONDITIONING
“For NOTHING will be impossible with God.”
-Luke 1:37
“One does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity.”
-Bruce Lee
Today’s WOD’s – start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday
Power Clean – Thursday
ALL WODs / Buy In – start together as a group.
30% Gym. 70% Kitchen. 100% Willpower
It doesn’t matter how hard you work in the gym if you can’t control what you put on your plate!
Skill Work / Goat Work – Conquering your weakness! – How are your TGU (Turkish Get-ups) looking? How about your Double-unders?
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Back Squat (work up to a heavy single) set a new PR!
d.) Conditioning – “Diane”
21-15-9 reps for time:
Deadlift – 225 pounds
Handstand Push-ups
CF HQ WOD
RX Movement Standards – Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
Upcoming CF864 News/Events/Updates:
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!
MRT – Monday December 14 – 7:00p.m.
Ladies Bible Study at CF864 – Tuesday December 15 at 7:00p.m.
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. S/M left – $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
CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday – Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed – Merry Christmas!
Saturday (12-26) Closed – Enjoy the time with your family!
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
New week. New Goals. New opportunities.
3.2.1. Go!
Welcome to Monday! Make it a great day!
NEVER GIVE UP!
Jay and Janice