CF864 STRENGTH and CONDITIONING

As each has received a gift, use it to serve one another, as good stewards of God’s varied grace
-1 Peter 4:10

“No one is useless in this world who lightens the burdens of another.”
-Charles Dickens

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.

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.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD: 6 RFT:

25 DUs
10 K2E
30 Second Plank – elbows
10 Back Extensions (2 second pause at top)
30 Second L-Sit/Hold (pull-up bar or dip bar)

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.

e.) Cash Out – Finish Strong

Upcoming CF864 News/Events/Updates:

We are back!
MRT – Monday November 16 after last WOD (7:00p.m.)
Join the CF864 Team at HIT CrossFit
Barbells for Boobs – November 14
Get signed up

Ladies Bible Study at CF864 – Tuesday November 17 at 7:00p.m.

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

Have a great day!

NEVER GIVE UP!
Jay and Janice