Monday December 8, 2014

CF864 STRENGTH and CONDITIONING

"The King will reply, 'I tell you the truth, whatever you did for one of the least of these brothers of mine, you did for me.'
-Matthew 25:40


Faithful servants never retire. You can retire from your career, but you will never retire from serving God. 
-Rick Warren

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. Thank you! 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 3)

d.) Conditioning - For Time:

150 KBS (24kg./16kg.)

Every 30 Seconds - complete:
3 Goblet Squats (same KB used for swings)
Continue until you complete a total of 150 American swings

Form! More important than your time. Scale/modify based on your strength/fitness level. Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We had a great time at the Clinton Christmas Parade! Thanks to all of the CF864 crew that came out on a cold, rainy Saturday to participate and special thanks to Rachel for coordinating and Klay for letting us pile into his truck. If you missed it you missed a fun morning! 

CF864 Christmas Party - December 18 at gym. See board for details

Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

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


Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, December 8 (after last WOD) 7:00p.m.

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

What's motivating you today?


Have a great Monday!

Never Give Up!
Jay and Janice