Tuesday December 10, 2013

CF864 Strength and Conditioning

“Yes, I am the vine; you are the branches. Those who remain in me, and I in them, will produce much fruit. For apart from me you can do nothing. When you produce much fruit, you are my true disciples. This brings great glory to my Father.
-John 15:5,8


“Every day, God grants us the precious gift of life. Yet every day, we squander it with our selfish, petty concerns, rather than helping someone as He helps us.” 

-Kirn Hans

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

b.) Buy In (starts at the time above)

c.) Strength - Squat Clean 5RM

d.) Conditioning - "Lift up Luke" 

5 Minute AMRAP:

4 Power Cleans: 155 lbs. (men/105 lbs. women)
24 Double Unders
10 Pull-Ups

FORM, FORM, FORM!


e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel 

Check CrossFit864 on Facebook for updates, instructional videos and a place to post your times, etc.

“We are healed to help others. We are blessed to be a blessing. We are saved to serve, not to sit around and wait for heaven.” 
-Rick Warren

CrossFit 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 Run/Walk - Thursday December 19
Details on CF News board at gym

Have a great day!

be strong!

Jay and Janice