CF864 STRENGTH and CONDITIONING

Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness?
-2 Corinthians 6:14

“A good marriage isn’t something you find; it’s something you make.”
-Gary Thomas

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

Skill Work / Goat Work – Conquering your weakness!

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!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat (work up to a heavy set of 3)

d.) Conditioning

10 Minutes – As many TGU as you can complete. TGUs are for form not speed.
Rest 1 Minute

AMRAP – 5
3 Burpees (Full ROM)
3 Air Squats
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. $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

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

New week. New opportunities.

3.2.1. Go!

Welcome to Monday! Make it a great day!

NEVER GIVE UP!
Jay and Janice