Tuesday December 9, 2014

CF864 STRENGTH and CONDITIONING

 "The LORD is with you, mighty warrior."
-Judges 6:12

"Leadership is influence."
-John MaxwellToday's 

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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 15

5 DU
7 K2E (palms forward)
9 Push-ups (HR)
 
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:

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

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

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

NEVER GIVE UP!
Jay and Janice