Friday October 9, 2015

CF864 STRENGTH and CONDITIONING

No servant can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.”
-Luke 16:13

Why the Christian life is so difficult to many is because they have a divided heart. They are double-minded, which makes them unstable in all their ways.
-Ellen G. White

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 - For Time:

Run 1 Mile 
30 Front Squats
30 Push-ups 

A Squat above parallel is NOT a Squat! 

RX Movement Standards
Load - Squat = body weight on bar

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.

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’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.
-Paul "Bear" Bryant

Have a great day! 

NEVER GIVE UP!
Jay and Janice