CF864 STRENGTH and CONDITIONING

No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.
-1 John 4:12

“What I’m looking for is not out there, it is in me.”
-Hellen Keller

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

Skill Work / Goat Work – Conquering your weakness!

ALL WODs / Buy In – start together as a group promptly at scheduled times posted above.

Reminder – November Dues (NLT Monday Nov. 2, 2015)
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

b.) WOD: 21-15-9

Bench Press
Box Jumps

Time cap – 20 minutes max

RX Movement Standards – Form / Full ROM

RX BP Load = body weight. Must be able to unrack bar without assistance. If you can only do singles with your body weight – scale weight. NO bouncing bar. Bar must TOUCH chest and FULLY extend (lockout) at the top…No short, choppy half reps.

Box Jumps = 24/20

c.) Cash Out – Finish Strong

Upcoming CF864 News/Events/Updates:

Saturday WOD
“R-21” CF864 Hero WOD – November 7 Starts at 10:00a.m.

Ladies Bible Study at CF864 – Tuesday November 17 at 7:00p.m.

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

Check out the new CF864 tees and hoodies. Represent!

Share an encouraging word with someone today.

Have a great day!

NEVER GIVE UP!
Jay and Janice