CF864 Strength and Conditioning
But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will NEVER end.”
-Luke 1:30-33
"The Son of God became a man to enable men to become the sons of God."
-C.S. Lewis
Today's WOD's - Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill work - Shoulder mobility. Ankle mobility. Hip Mobility
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) WOD "8 for Sims"
8 RFT:
8 Deadlifts (225/155)
8 Burpee/Pull-ups
Rx Form - Remember that form is just as important as the load.
d.) Cash Out
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
It's Monday and believe it or not we aren't going to ask how you willpower (avoiding junky carbs) held up over the weekend.
Grab a cold "Kill Cliff" and a Whey Protein for Post WOD recovery.
CrossFit864 Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
CrossFit864 Christmas Party
Friday December 20 at CF864. Please mark your calendar and get signed up on the board at the gym.
Annual Christmas Fun Run/Walk - Thursday December 19
Invite your friends and family. All welcome to join us.
Details on CF News board at gym
Check us out at CrossFit864 on Facebook
-Luke 1:30-33
"The Son of God became a man to enable men to become the sons of God."
-C.S. Lewis
"The Son of God became a man to enable men to become the sons of God."
-C.S. Lewis
Today's WOD's - Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill work - Shoulder mobility. Ankle mobility. Hip Mobility
Skill work - Shoulder mobility. Ankle mobility. Hip Mobility
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) WOD "8 for Sims"
Rx Form - Remember that form is just as important as the load.
d.) Cash Out
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Invite your friends and family. All welcome to join us.
“Tears shed for self are tears of weakness, but tears shed for others are a sign of strength.”
-Billy Graham
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