Thursday February 26, 2015

CF864 STRENGTH and CONDITIONING

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.

-Ecclesiastes 10:10

"Do what you can, with what you have, where you are."

-Theodore Roosevelt

Reminder - February Dues (NLT Sunday March 1, 2015) 
$25.00 Late fee on all dues after March 1.

Thank you for your consideration! We appreciate you.

Today's WOD's - start promptly at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Check CrossFit864 on Facebook for schedule changes due to weather.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 8RFT:

3 K2E

5 One Arm KB Floor Press (5 ea. side) AHAP

7 HR Push-ups

20 Second Plank Hold (on elbows)

d.) Cash Out - Finish Strong

Rx Movement Standards:

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.

Thanks! Work Hard! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Barbells for Cancer (Fundraiser)

March 7, 2015 9a.m. until 12 Noon at CF864 

$15 donation per person

Come show your support.

To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

“The storm starts, when the drops start dropping. 

When the drops stop dropping then the storm starts stopping.” 

-Dr. Seuss

Have a great day! Be Safe! 

NEVER GIVE UP!
Jay and Janice