CF864 Strength and Conditioning
For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints,I have not stopped giving thanks for you, remembering you in my prayers.
-Ephesians 1:15-16
“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.”
-Abraham Lincoln
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!
Strength Cycle – Recovery Week
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – as a group
c.) WOD – EMOM 20
Even – 5 Box Jumps / 5 T2B
Odd – 5 Push-ups (HR) / Air Squats (rest in bottom of squat)
Box Jumps (24/20) – T2B (palms forward)
After 5 squats remain in bottom of squat until top of next round
d. Cash Out – Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
We still have a few limited run “R-21 Hero WOD” t-shirts left. If you are interested grab one before they are gone. S,M,L only.
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. Going fast – grab your color/size before they are gone. $20 – just about gone.
CF864 sweatshirt hoodies and sweat pants coming soon.
Check us out at CrossFit864 on Facebook
2014 Thanksgiving Schedule
Monday – Wednesday Normal gym schedule
Closed Thursday and Friday
Saturday November 29 – Open for Small Business Saturday
8:30a.m. Bring a friend for free WOD.
9:30a.m. – 10:30a.m. open gym time for CF864 members. Come in and do a WOD that you might have missed out on…do a Hero WOD, strength work or skill work. Just have fun!
Don’t miss Gunny’s Revenge 48 on Tuesday (November 25)
MRT – Tonight
Monday, November 24 (after last WOD) 7:00p.m.
Have a great Monday!
Never Give Up!
Jay and Janice