Tuesday, November 11, 2014

Wednesday November 12, 2014


CF864 Strength and Conditioning

The thief cometh not, but for to steal, and to kill, and to destroy: I am come that they might have life, and that they might have it more abundantly. I am the good shepherd: the good shepherd giveth his life for the sheep.
-Jesus (John 10:10-11)

“I have one desire now - to live a life of reckless abandon for the Lord, putting all my energy and strength into it.” 

-Elisabeth Elliot


Hump Day WOD's - start at: 5:15a.m./9:00a.m.


Constantly Varied
-CrossFit


ALL WODs / Buy In - start as a group.


It you choose to rush into your training and neglect a thorough warm up it's not a matter of if you get injured but a matter of when. Don't have a confused look when you see mobility or skill work posted on the board. Train to be a better athlete. How can we help?


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

b.) Buy In - Starts as a group

c.) WOD - For Time:


30 Ball Slams

15 DU's or 50 Fast Singles
30 Weighted Sit-ups (45/25 plate)
15 DU's or 50 Fast Singles
30 Supine Ring Pull-ups
15 DU's or 50 Fast Singles
30 Step-ups on Box (holding 45/25 plate OH)
15 DU's or 50 Fast Singles
30 Hollow Rocks

d.) Cash Out - Finish Strong


Upcoming CF864 Events:

Yoga - Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

We still have a few limited run R-21 (CF Hero WOD) tees left. S,M,L grab one while they last and represent your box.


How can you encourage someone around you today?

Don't be selfish; don't live to make a good impression on others. Be humble, thinking of others as better than yourself. Each of you should look not only to your own interests, but also to the interests of others.

-Philippians 2:3-4

Have a great Wednesday!


Never Give Up!
Jay and Janice

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