CF864 STRENGTH and CONDITIONING

But they all alike began to make excuses. The first said to him, ‘I have bought a field, and I must go out and see it. Please have me excused.’
-Luke 14:18

“Too Busy” is a myth. People make time for the things that are really important to them. Is this your excuse?

Check CrossFit864 on Facebook for updates

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

Reminder – December Dues (NLT Tuesday Dec. 1, 2015)
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Power Clean (work up to a heavy set of 5)

d.) Conditioning – 3RFT:

10 G2OH (Ground to Overhead)
200 Meter Shuttle Sprint – 50M there and back twice

RX Movement Standards – Full ROM

RX Load = 95/65
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:
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. $15

MRT – Monday December 14 – 7:00p.m.

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

CF864 Christmas Party
Friday December 4 – 7:00p.m. Get signed up on board
Bring a $10 Gift (for exchange) and a dish to share.

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
3.2.1. Go!

Make it a great day!

NEVER GIVE UP!
Jay and Janice