CF864 STRENGTH and CONDITIONING

But be sure to fear the LORD and serve him faithfully with all your heart; consider what great things he has done for you.
-1 Samuel 12:24

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!”
-Dr. Seuss, How the Grinch Stole Christmas

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

Constantly Varied
-CrossFit

ALL WODs / Buy In – start as a group.

If you rush into your training and neglect a thorough warm up it’s not a matter of if you get injured but a matter of when. Mobility and skill work are very important to CrossFit athletes so please don’t neglect it. Train to be a better athlete. How can we help?

a.) Warm-up/Skill Work/Goat Work/Mobility

Skill Work – Ring Work / Dips, holds, etc.

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

10 GHD Sit-ups (scale – 20 AbMat Sit-ups)
10 Step OH Lunge (45/25 plate)
Prowler Push – 1 Length of gym (180/90)
30 Second HS Hold
30 Second Hold on Rings – scale to dip bars

d.) Cash Out – Finish Strong
Upcoming CF864 Events:

We still have a few sizes left in the limited run 2014 “R-21 Hero WOD” t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Clinton Christmas Parade – December 6. See board for details

Christmas Lite Run/Walk – Tuesday December 16 7:00p.m. from CF864

CF864 Christmas Party – December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 sweatshirt hoodies and sweat pants coming this week.

Have a great day!

Check us out at CrossFit864 on Facebook

Never Give Up!
Jay and Janice