Tuesday December 16, 2014

CF864 STRENGTH and CONDITIONING

When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan


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

Join us tonight - Christmas Lite Run/Walk - Tuesday December 16 at 7:00p.m. from CF864

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "9 for Sims"

Happy Birthday Sims!

9 RFT:

9 Power Cleans (95/65) 
9 KBS (24kg./16kg.) American Style
9 Burpees 

Light and Fast!

Rx = Form just as important as the load used. 
Jacked up form = Scaled.
d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

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

Do you like to train heavy? 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


The Lord is near to the brokenhearted and saves the crushed in spirit.
-Psalm 34:18

NEVER GIVE UP!
Jay and Janice