CF864 STRENGTH and CONDITIONING
You, O LORD, reign forever; your throne endures from generation to generation.
-Lamentations 5:19
“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.”
-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. Get Plenty of Rest.
Reminder - December Dues (NLT Monday Dec. 1, 2014)
$25.00 Late fee on all dues after Dec. 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - For Time:
10-1 Deadlift (225/135)
1-10 Burpees
Deadlift - No Bounce / No Dropping from Lockout (top)
Burpees - Chest and thighs touch floor - jump and clap overhead
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 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.
Clinton Christmas Parade - December 6. See board for details
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 sweatshirt hoodies and sweat pants coming this week.
Have a great day!
Check us out at CrossFit864 on Facebook
Never Give Up!
Jay and Janice
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