CF864 STRENGTH and CONDITIONING

Based on the gift each one has received, use it to serve others.
-1 Peter 4:10

It’s not important how many people you lead, but how many you serve.
-Woodrow Kroll
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.

Constantly Varied – CrossFit

Skill Work / Goat Work – Conquering your weakness!
What’s on your skill work list today?

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

Still trying to do DU’s on a jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

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

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Floor Press – Monday
Deadlift – Thursday

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Deadlift (work up to a heavy set of 3)
Form – No Bounce. No dropping from lockout.

d.) Conditioning – 10 RFT:

5 KBS
10 DUs

e.) Cash Out – Finish Strong

RX Movement Standards – Full ROM
KB Load = 32kg./24kg. – American Style Swings
Scale DU to x 3 fast singles

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

Upcoming CF864 News/Events/Updates:

“R-21” CF864 Hero WOD – November 7

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

Join the CF864 Team at HIT CrossFit
Barbells for Boobs – November 14
Get signed up – CF864 is in the 9:40 flight

How’s your nutrition looking this week? – Junk/Quality?

Whatever your 100% looks like – Give it today!

Willpower: the ability to control yourself: strong determination that allows you to do something difficult.

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Have a great day!

NEVER GIVE UP!
Jay and Janice