CF864 Strength and Conditioning
If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.
-1 John 1:9
“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Train Hard. Eat Clean. Plenty of Rest. Repeat = Results
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - Barbell Complex
10 RFT:
2 Power Cleans
3 Front Squats
4 Push Press
5 Push-ups
RX Load = 135/95
Beast Mode = 185/135
Form, Form, Form!
Scale based on your strength / fitness leveld.) Cash Out - Finish Strong
Train Smart - Listen to your body
Skill Work - Work on your weakness
Rx = Movement Standards/Form/Full ROM/Load
Upcoming CF864 Events:
We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.
Yoga - Tonight (Nov 18) at 7:15p.m. $5 per person
Clinton Christmas Parade - December 6. See board for details
CF864 Christmas Party - December 18 at gym. See board for details (note - date change)
Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20
It's Tuesday - How's your nutrition looking? Back on track from the weekend?
Check us out at CrossFit864 on Facebook
We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.
Yoga - Tonight (Nov 18) at 7:15p.m. $5 per person
Clinton Christmas Parade - December 6. See board for details
CF864 Christmas Party - December 18 at gym. See board for details (note - date change)
Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20
It's Tuesday - How's your nutrition looking? Back on track from the weekend?
Check us out at CrossFit864 on Facebook
Never Give Up!
Jay and Janice
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