CF864 STRENGTH and CONDITIONING

Waiting for our blessed hope, the appearing of the glory of our great God and Savior Jesus Christ.
-Titus 2:13

“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.”
-Bruce Lee

If we don’t support our own community – who will?

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 /DU 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 – “10 for Sims”

Happy Birthday Sims!

10 Pull-ups
10 KBS – Russian (32kg./24kg.)
10 Burpees

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

d.) Cash Out – Finish Strong! Skill Work!

RX Movement Standards – Full ROM

Upcoming CF864 News/Events/Updates:

Join us – “Christmas Lite” Run/Walk – Tuesday December 22 at 7:00p.m.
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter – See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT – Monday December 14 – 7:00p.m.

Ladies Bible Study at CF864 – Tuesday December 15 at 7:00p.m.

Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left – $15

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

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday – Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed – Merry Christmas!
Saturday (12-26) Closed – Enjoy the time with your family!

Have a great day!

NEVER GIVE UP!
Jay and Janice