CF864 STRENGTH and CONDITIONING

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17

“Busyness is not a reason for not getting other things done. It is an excuse for not claiming your true priorities.”
-Alan Cohen

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.

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

Skill Work – TGU Form

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: 4 RFT

5 Strict Dips (rings or bar)
10 T2B
15 GHD Sit-ups (or 25 AbMat Sit-ups)
Run 400 Meters
d.) Cash Out – Finish Strong!
Don’t Skip Out…especially if it’s mobility. You need it!

RX Movement Standards – Full ROM

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

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 November 30 – 7:00p.m.

Ladies Bible Study at CF864 – Tuesday December 1 at 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

“If there is no struggle, there is no progress.”
-Frederick Douglas

Have a great day!

NEVER GIVE UP!
Jay and Janice