CF864 STRENGTH and CONDITIONING
She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
-Matthew 1:21
“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.”
-Augustine
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.
Don’t forget – “Christmas Lite” Run/Walk tonight.
“Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.”
-Norman Vincent Peale
Skill Work / Goat Work – Conquering your weakness!
What’s on your skill work list today?
Skill Work – Don’t neglect it!
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) WOD: 21-15-9
Back Squat – 135/95
KBS – 32kg./24kg. (Russian)
DU – scale x 3 fast singles
“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:
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!
Check CrossFit864 for 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 28 at 7:00p.m.
Ladies Bible Study at CF864 – Tuesday December 29 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
30% Gym. 70% Kitchen. 100% Willpower
Have a great day!
NEVER GIVE UP!
Jay and Janice