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
There may be people who have more talent than you, but there's no excuse for anyone to work harder than you do - and I believe that.
-Derek Jeter
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: 5 RFT:
15 Push Press (95/65)
10 T2B
Skill Work - TGU Form
Abdominal Strength - Accumulate 50 reps (your choice of exercises)
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:
Samaritan's Purse - Operation Christmas Child. See info on the board at CF864
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