CF864 STRENGTH and CONDITIONING

“For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9

The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry

Useless fact for the day:
“The sixth sick sheik’s sixth sheep’s sick” is said to be the toughest tongue twister in English.

Check CrossFit864 on Facebook for updates

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Friday October 23, 2015

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.

70% Kitchen 30% Gym. Results or Excuses = Your choice
How was your choice for nutrition this weekend?

Skill Work / Goat Work – Conquering your weakness!

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

Today’s game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

“Your life is your sermon…Are you a good translation?”
-Mark Batterson

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – AMRAP Ladder 20

100 Meter Sprint
1 Box Jump 24/20
1 Pull-up / T2B – Strict

100 Meter Sprint
2 Box Jumps
2 Pull-up / T2B – Strict

Continue in this manner climbing as high on the ladder as possible in 20 minutes.

d.) Cash Out – Finish Strong

RX Movement Standards – Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

You know you are a CrossFitter if:
-You never, ever ask “where’s the cardio?”
-You are in better overall shape than you were 15 or 20 years ago.
-You own an Infidel, Crossfit, or Pukie T-shirt
-You know what the penalty for misspelling Lynne is. And where the FAQ link is.
-Your 3-year old daughter sees a truck tire on the ground says, “Dad, watch this,” and flips it using perfect form.
-Your 5 year old son has no clue what a bench press is but he can snatch a light dumbbell overhead for reps.
-Your high school reunion group asks you to list your goals and the first thing that comes to mind is “do Fran in under 3 minutes”

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday October 20 at 7:00p.m.

Almost Overnight WOD – Had a blast! Lot of hard working CrossFitters!

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

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

It’s Monday – New week. New opportunities. Let’s do this!

3.2.1. Go!

Have a great day!

NEVER GIVE UP!
Jay and Janice