CrossFit864 Strength and Conditioning

“so he explained it to them: “I tell you the truth, I am the gate for the sheep. Yes, I am the gate. Those who come in through me will be saved. They will come and go freely and will find good pastures. The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life.”
-John 10:7,9-10

Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom

Today’s WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – December Dues (by December 1, 2012)
$10.00 Late fee on all dues after December 3.
Thank you!

Warm up – Starts 15-20 minutes before the buy in.

Buy In – Starts promptly at times above. 3,2,1 Be ready to GO!

Strength – Back Squats (work up to a 1 RM)

FORM / FROM (Full Range of Motion)
Focus on getting depth on your squats. Don’t load the bar with a weight that you can’t hit parallel with. What is your limiting factor? Spend a little more time on mobility drills.

Conditioning – AMRAP – 15 Minutes of:

Farmers Walk – 100 Meters (AHAP)
5 DU’s or x 3 Singles
10 Step Weighted Walking Lunges –
Load = 45/25 plate overhead/knee to ground
15 Air Squats (work on perfect form)

Cash Out

Check out the new CF864 Hoodies at the gym

Yoga – Saturday December 8 at 9:30a.m. $6.50
If you haven’t tried one of the Saturday morning Yoga classes you are missing out on some good stuff!

Generosity is giving more than you can, and pride is taking less than you need.
-Kahlil Gibran

BE STRONG!
Jay and Janice