CF864 STRENGTH and CONDITIONING
For “everyone who calls on the name of the Lord will be saved.”
-Romans 10:13
“For three things I thank God every day of my life: thanks that he has vouchsafed me knowledge of his works; deep thanks that he has set in my darkness the lamp of faith; deep, deepest thanks that I have another life to look forward to--a life joyous with light and flowers and heavenly song.”
-Helen Keller
Useless fact for the day:
The three most recognized Western names in China are Jesus Christ, Richard Nixon and Elvis Presley.
Check CrossFit864 on Facebook for updates
Thanks to all of the CF864 Crew that represented at B4B (Barbells for Boobs) on Saturday! We had an awesome group that came out to support a great cause and have a great morning of fun while getting hard work done.
Who's going to support our community if we don't?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
When someone does something wrong, don't forget about all the things they did right.
-Toby Mac (Speak Life)
Today's WOD's - start at:
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!
ALL WODs / Buy In - start together as a group.
DU's on a $2 jump rope? Good luck! Time to get a rope that fits you.
http://www.rxsmartgear.com/ropes/
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - "Helen"
Three Rounds for time:
Run 400 Meters
21 Kettlebell Swings (1.5 Pood/24kg.)
12 Pull-ups
Challenge - Beast Mode
Three Rounds for time:
Run 400 Meters
21 Kettlebell Swings (32kg./24kg.)
12 Chest to Bar Pull-ups
Wearing a weighted vest (at least 20 pounds)
d.) Cash Out - Finish Strong
RX Movement Standards - Full ROM
CF HQ Helen - 1.5 Pood KB is RX for all athletes. CF864 RX version will be 1.5 Pood (guys) and 1 Pood (girls)
All Swings are American Style - Overhead (Form = No chicken necking)
RX Pull-ups are chin OVER bar and arms FULLY extended at bottom of the movement.
Beast Mode - C2B Pull-ups. Chest must TOUCH bar every rep wearing a weighted vest. Anything less is not BEAST mode.
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
30% Gym. 70% Kitchen. 100% Willpower
It doesn't matter how hard you work in the gym if you can't control what you put on your plate!
Upcoming CF864 Events:
New CF864 Swag in the gym. Hoodies and Tees. Thanks for representing and supporting your box!
We have a few R-21 shirts left. $15
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.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
Blood is replaceable. Sweat is expected. Tears are optional.
Welcome to Monday! Make it a great day!
New week. New opportunities.
3.2.1. Go!
New week. New opportunities.
3.2.1. Go!
NEVER GIVE UP!
Jay and Janice
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