CF864 STRENGTH and CONDITIONING

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

Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.
-Philippians 4:8-9

“A friend is someone who knows all about you and still loves you.”
-Elbert Hubbard
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 5)
Form – No Bounce. No dropping from lockout.
d.) Conditioning – 3 RFT:

Run 200 Meters
30 Kettlebell Swings
15 HR Push-ups
e.) Cash Out – Finish Strong

RX Movement Standards – Full ROM
KB Load = 24kg./16kg. – American Style Swings – Goal = UB
Push-ups = HR Strict form. No sagging. No bridging.

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

Upcoming CF864 News/Events/Updates:

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

“R-21” CF864 Hero WOD – November 7

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?

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

Have a great day!

NEVER GIVE UP!
Jay and Janice