CF864 STRENGTH and CONDITIONING
Do not use your freedom as an opportunity for the flesh, but through love serve one another.
-Galatians 5:13
“I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.”
-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.
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: For Time
Run 800 Meters
30 Back Squats (225/135)
30 GHD Sit-ups or 30 Weighted AbMat Sit-ups (45/25)
Run 800 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 - Form / Full ROM
c.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
New CF864 Swag in the gym. Hoodies and Tees. Thanks for representing and supporting your box!
We are back!
MRT - Monday November 16 after last WOD (7:00p.m.)
MRT - Monday November 16 after last WOD (7:00p.m.)
Ladies Bible Study at CF864 - Tuesday November 17 at 7:00p.m.
Join the CF864 Team at HIT CrossFit
Join the CF864 Team at HIT CrossFit
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
Blood is replaceable. Sweat is expected. Tears are optional.
See Ya in the Gym?
Have a great day!
NEVER GIVE UP!
Jay and Janice
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