Tuesday October 27, 2015

CF864 STRENGTH and CONDITIONING


Greater love hath no man than this, that a man lay down his life for his friends.
-John 15:13

"The true soldier fights not because he hates what is in front of him, but he loves what is behind him."
-G.K. Chesterton

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-18-15-12-9

T2B
STOH - (strict) 95/65

d.) Cash Out - Finish Strong! Don't Skip Out...

RX Movement Standards - Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) 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 November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Have a great day! 

NEVER GIVE UP!
Jay and Janice