Tuesday October 6, 2015

CF864 STRENGTH and CONDITIONING

Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.
-Proverbs 19:17

“Perspective is an incredibly powerful tool. It tempers how we receive information, and guides what we choose do with it.” 
T.A. Sorensen 

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. Thx for your consideration.

Skill Work / Goat Work - Conquering your weakness! 

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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 

AMRAP - 7

100 M Suitcase Carry (1 x 32kg./24kg.) 50 and back
10 Burpees - Full ROM

Rest 2 minutes

AMRAP - 7
100 M OH Plate Carry (45/25) Please don't drop plates. Thx!
10 Step Walking Lunge

d.) Cash Out - Finish Strong

RX Movement Standards

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

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

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

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 

To be like Christ is to be a Christian.
-William Penn

Have a great day! 

NEVER GIVE UP!
Jay and Janice