Friday October 23, 2015

CF864 STRENGTH and CONDITIONING

Now to him who is able to protect you from stumbling...
-Jude 25

"It's not my ability, but my response to God's ability, that counts.
-Corrie Ten Boom

Check CrossFit864 on Facebook for updates

Today's WOD's - start promptly 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.

a.) Warm-up/Skill Work/Mobility 

b.) WOD: 21-15-9

Deadlift
Strict Pull-ups
KBS

RX Movement Standards
DL = NO Bounce!
DL Load = 1.5 Times body weight 
Beast Mode Challenge = plus weighted vest (at least 20 pounds)
Pull-up = palms forward. No kip. Full extension of arms at bottom
KBS Load = 32kg./24kg. American Style

c.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:  

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Friday October 23, 2015

Ladies Bible Study at CF864 - Tuesday November 3 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