CF864 STRENGTH and CONDITIONING

Come to me, all who labor and are heavy laden, and I will give you rest.
-Matthew 11:28

“Never be so busy as not to think of others.”
-Mother Teresa
Today’s WOD’s – start at:
5:15a.m./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.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Power Clean (work up to a heavy set of 3)

d.) Conditioning – AMRAP 12

9 Weighted AbMat Sit-ups (45/25 plate)
15 Goblet Squats (32kg./24kg.)
21 HR Push-ups

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:

Check CrossFit864 on Facebook for updates
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/

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! We appreciate you!

MRT – Monday December 14 – 7:00p.m.

Ladies Bible Study at CF864 – Tuesday December 15 at 7:00p.m.

We have a few R-21 shirts left. Small/Medium – $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

Make today a great day! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice