Friday December 19, 2014

CF864 STRENGTH and CONDITIONING

And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth 
-Philippians 2:8-10

I truly believe that if we keep telling the Christmas story, singing the Christmas songs, and living the Christmas spirit, we can bring joy and happiness and peace to this world.”
-Norman Vincent Peale (1898-1993)

This day in history - 1843 
"A Christmas Carol" by Charles Dickens is published, 6,000 copies sold


Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - AMRAP 15

1 Back Squat
2 T2B 
2 Back Squats
2 T2B
3 Back Squats
2 T2B
4 Back Squats
2 T2B
5 Back Squats
2 T2B
Etc.....Continue as far as you can in 15 Minutes

Rx Load = 185/135
T2B = palms forward / toes must touch bar

Skill work today - Kettlebell Movements / TGU or Snatch

Rx = Movement Standards-Full ROM/Form/Load

Looking for quality reps today.

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

CF864 hoodies and sweat pants - make great gifts.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

Thanks to all of you that came out to the CF864 Christmas Party! If you missed it you missed a good time. Now it's time to burn those "sweets" off. 

“Unless we make Christmas an occasion to share our blessings, all the snow in Alaska won't make it 'white'.” 

-Bing Crosby

NEVER GIVE UP!
Jay and Janice