CF864 STRENGTH and CONDITIONING
Trust in the Lord with all your heart, and do not lean on your own understanding.
-Proverbs 3:5
“Let us make one point, that we meet each other with a smile, when it is difficult to smile. Smile at each other, make time for each other in your family.”
-Mother Teresa
Check CrossFit864 on Facebook for updates
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Willpower: the ability to control yourself: strong determination that allows you to do something difficult.
Skill Work / Goat Work - Conquering your weakness!
ALL WODs / Buy In - start together as a group promptly at scheduled times posted above.
Still trying to do DU's on a $2 jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/
a.) Warm-up/Skill Work/Mobility
b.) WOD - 8 RFT:
5 OHS
10 Back Extensions
100 Meter Sprint (50 and Back)
A Squat above parallel is NOT a Squat!
RX Movement Standards
Load - Squat = 95/65 on bar or 45/25 Plate
Full Depth/No Squatting on Toes
Back Extensions/Hip Extensions = Strict / 2 Second Pause at Top.
c.) Cash Out - Finish Strong
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 News/Events/Updates:
Ladies Bible Study at CF864 - Tuesday October 20 at 7:00p.m.
Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.
"R-21" CF864 Hero WOD - November 7
Join the CF864 Team at HIT CrossFit
Barbells for Boobs - November 14
Get signed up
Have a great day!
NEVER GIVE UP!
Jay and Janice
No comments:
Post a Comment