Tuesday September 22, 2015

CF864 STRENGTH and CONDITIONING


“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” 
-Colossians 3:17

"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school."
-Special Forces reaction to CrossFit seminar

Today's WOD's start promptly 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 - 5 RFT:

30 KBS
10 Strict T2B

RX KB = 32kg./24kg. - American Style
Strict T2B - No Kip, Toes must touch bar every rep. Palms forward.

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

70% Kitchen 30% Gym - How are YOUR results?

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am) 

Are you signed up on the board?

"R-21" CF864 Hero WOD - November 7 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

NEVER GIVE UP!
Jay and Janice