CF864 STRENGTH and CONDITIONING
“They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’
“He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’
-Matthew 25:45-46
-Matthew 25:45-46
"Throwing food away is like stealing it from the poor and hungry"
-Pope Francis
Useless fact for the day:The "dot" over the letter "i" is called a tittle.
Check CrossFit864 on Facebook for updates
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.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Back Squat - Monday
Power Clean - Thursday
Skill Work / Goat Work - Conquering your weakness!
ALL WODs / Buy In - start together as a group.
You or Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
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!
Reminder - December Dues (NLT Tuesday Dec. 1, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Back Squat (work up to a heavy set of 5)
d.) Conditioning - For time:
50 KBS (24kg./16kg.) American
50 DUs (SCALE - X 3 singles)
30 Jumping Air Squats
50DUs (SCALE - X 3 singles)
50 KBS (24kg./16kg.) American
RX Movement Standards - Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
Cyber Monday CF864 Specials - See details on CrossFit864 on Facebook
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. $15
MRT - Monday November 30 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.
CF864 Christmas Party
Friday December 4 - 7:00p.m. Get signed up on board
Bring a $10 Gift (for exchange) and a dish to share.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
It's Monday - New week. New opportunities.
3.2.1. Go!
Welcome to Monday!
Make it a great day!
NEVER GIVE UP!
Jay and Janice
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