Friday October 30, 2015

CF864 STRENGTH and CONDITIONING

I have set the Lord always before me; because he is at my right hand, I shall not be shaken.
-Psalm 16:8

“Never bend your head. Hold it high. Look the world straight in the eye.” 
-Hellen Keller

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.

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) WOD: 8 RFT

3 Front Squats
5 Strict Pull-ups
Sprint 100 Meters 

3 Rules for Squats:
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat! 


RX Movement Standards

RX FS Load = body weight 
Pull-up = palms forward. No kip. Full extension of arms at bottom
100% Sprint to 50 Meter mark and back.

c.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:  

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7

Barbells for Boobs - November 14

Join the CF864 Team at HIT CrossFit 

Get signed up  

Have a great day! 

NEVER GIVE UP!
Jay and Janice