CF864 STRENGTH and CONDITIONING
No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.
-1 John 4:12
“What I'm looking for is not out there, it is in me.”
-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.
Reminder - November Dues (NLT Monday Nov. 2, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) WOD: 21-15-9
Bench Press
Box Jumps
Time cap - 20 minutes max
RX Movement Standards - Form / Full ROM
RX BP Load = body weight. Must be able to unrack bar without assistance. If you can only do singles with your body weight - scale weight. NO bouncing bar. Bar must TOUCH chest and FULLY extend (lockout) at the top...No short, choppy half reps.
Box Jumps = 24/20
c.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
Saturday WOD
"R-21" CF864 Hero WOD - November 7 Starts at 10:00a.m.
Ladies Bible Study at CF864 - Tuesday November 17 at 7:00p.m.
Barbells for Boobs - November 14
Join the CF864 Team at HIT CrossFit
Get signed up
Check out the new CF864 tees and hoodies. Represent!
Have a great day!
NEVER GIVE UP!
Jay and Janice
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