CF864 STRENGTH and CONDITIONING

Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34

“Thankfulness creates gratitude which generates contentment that causes peace.”
-Todd Stocker

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters – PLEASE listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD.
Thank you!

Reminder – December Dues (NLT Monday Dec. 1, 2014)
$25.00 Late fee on all dues after Dec. 1.
Thank you for your consideration!

Strength Cycle – Recovery Week

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – starts together as a group

c.) WOD – 5 RFT:

20 AbMat Sit-ups
30 Second hold on rings or dip bar
Suitcase carry – AHAP
30 Second Plank Hold
100 Fast Singles

d. Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade – December 6. See board for details

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

Check out the A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20 – just about gone.

CF864 sweatshirt hoodies and sweat pants coming soon.

Check us out at CrossFit864 on Facebook

2014 Thanksgiving Schedule
Monday – Wednesday Normal gym schedule
Closed Thursday and Friday
Saturday November 29 – Open for Small Business Saturday
8:30a.m. Bring a friend for free WOD.
9:30a.m. – 10:30a.m. open gym time for CF864 members. Come in and do a WOD that you might have missed out on…do a Hero WOD, strength work or skill work. Just have fun and burn some turkey!

Have a great Thanksgiving!

Never Give Up!
Jay and Janice