Monday, November 9, 2015

Tuesday November 10, 2015


CF864 STRENGTH and CONDITIONING

As each has received a gift, use it to serve one another, as good stewards of God's varied grace
-1 Peter 4:10

“No one is useless in this world who lightens the burdens of another.”

-Charles Dickens

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

ALL WODs / Buy In - start together as a group.


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 6 RFT:

25 DUs
10 K2E
30 Second Plank - elbows
10 Back Extensions (2 second pause at top)
30 Second L-Sit/Hold (pull-up bar or dip bar)

d.) Cash Out - Finish Strong! Don't Skip Out...especially if it's mobility. You need it!

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: 


We are back!
MRT - Monday November 16 after last WOD (7:00p.m.)


Join the CF864 Team at HIT CrossFit 
Barbells for Boobs - November 14
Get signed up

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)

Have a great day! 

NEVER GIVE UP!
Jay and Janice

No comments:

Post a Comment