Thursday, October 1, 2015

Friday October 2, 2015


CF864 STRENGTH and CONDITIONING

What man is there who desires life and loves many days, that he may see good? Keep your tongue from evil and your lips from speaking deceit.
-Psalm 34:12-13

Every lie is two lies — the lie we tell others and the lie we tell ourselves to justify it. 
-Robert Brault

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.


Check CrossFit864 on Facebook for updates

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m. 

70% Kitchen 30% Gym - willpowerthe 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.) Buy In - Starts as a group

c.) WOD - For Time:


30 Bench Press 
30 Dips
30 Deadlifts
30 Strict Pull-ups

RX Movement Standards
Load - Bench Press = Body weight on bar
Dips - Rings or Bar - Must be Full ROM if RX
Load - Deadlift = 1.5 Times body weight - No bounce! No dropping!
Pull-up - Dead hang, No kip, Palms forward

d.) 
Cash Out - Finish Strong

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


Upcoming CF864 News/Events/Updates:
 


Schedule change - saying goodbye to the 9:00a.m. WOD. Effective 1 October there will be a 8:00a.m. WOD and no 9:00a.m. 


Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)


Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.


Almost Overnight WOD - October 16 (7:00pm-1:00am) 
Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

It takes two to lie. One to lie and one to listen. 
-Homer Simpson, The Simpsons

Have a great day! 

NEVER GIVE UP!
Jay and Janice

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