CF864 Strength and Conditioning
“He has shown you, O mortal, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
- Micah 6:8
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
- Herm Albright, 1876-1944
Today's WOD's - start at:
ALL WODs / Buy In - start together as a group.
Reminder - February Dues (NLT Monday Feb. 1, 2016)
$25 Late Fee after Monday Feb. 1, 2016
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - As a group
c.) WOD – For Time:
RX DL Load = Body weight
NO Bounce on DL
NO Dropping bar from lockout / top of DL
30% Gym. 70% Kitchen. 100% Willpower.
RX Movement Standards - Full ROM
RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the standards.
The movement standards will always be covered before the WOD starts.
Scale/modify based on your strength/fitness level.
d.) Cash Out - Finish Strong!
Upcoming CF864 News/Events/Updates:
Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce?
January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?
2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up. Awesome to see you guys getting signed up for the 2016 Open!
Check CrossFit864 Facebook for updates.
MRT - Monday January 25 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
CF864 Half Marathon (13.1) and 5k - February 6, 2016
Get signed up at sportoften (link below)
"For NOTHING will be impossible with God.”
Support Your Community!
Have a great weekend!
NEVER GIVE UP!
Jay and Janice