CF864 STRENGTH and CONDITIONING
However, let each one of you love his wife as himself, and let the wife see that she respects her husband.
-Ephesians 5:33
"Marriage is meant to be more about your surrender than your satisfaction."
-Scott Means
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: EMOM - 10
Even - 5 Back Squats
Odd - 8 Box Jumps
1 Minute Rest - then
5 Minute AMRAP
5 Jumping Squats
5 Strict Push-ups
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
Squat Load = AHAP (minimum = body weight for RX. Go as heavy as possible)
Box Jump = 24/20
Abdominal Strength - 50 reps of the exercise/movement that challenges you the most. Goal = UB (unbroken reps)
c.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
Samaritan's Purse - Operation Christmas Child. See info on the board at CF864
MRT - Monday November 30 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.
Mark your calendar - CF864 Christmas Party
Friday December 4 - Details coming soon.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
Blood is replaceable. Sweat is expected. Tears are optional.
It's Friday...See Ya in the Gym?
Share an encouraging word with someone today.
If you don't support the community that you live...who will?
Have a great day!
NEVER GIVE UP!
Jay and Janice
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