CF864 STRENGTH and CONDITIONING

There is a way that seems right to a man, but its end is the way to death.
-Proverbs 14:12

“Whatever is true about your heart will show up in your actions.”
-Jim George

Check CrossFit864 on Facebook for updates

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Friday October 23, 2015

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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
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/

Whatever your 100% looks like – Give it!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD -3 RFT:

Run 500 Meters
12 Goblet Squats
21 Strict Press

A Squat above parallel is NOT a Squat!

d.) Cash Out – Finish Strong

NFT – Abdominal Strength – 3 x
30 Second Hollow Hold (hollow rock position without the rock)
30 Second Plank Hold
30 SLOW Full ROM Mountain Climbers

RX Movement Standards
Run = to 200 and back (400) then to 50 and back (100) = 500
Goblet Squat = RX Below Parallel. Load = 32kg./24kg. Kbell
Strict Press RX Load = 95/65

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

Have you tried this?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates:

Ladies Bible Study at CF864 – Tuesday November 3 at 7:00p.m.

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.
Need volunteers – See Gunny

“R-21” CF864 Hero WOD – November 7

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

How’s your nutrition looking this week?

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

Have a great day!

NEVER GIVE UP!
Jay and Janice