CF864 STRENGTH and CONDITIONING
It is not the healthy who need a doctor, but the sick. I have not come to call the righteous, but sinners to repentance.
-Jesus
“I am not a saint, unless you think of a saint as a sinner who keeps on trying.”
-Nelson Mandela
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work / Goat Work - Conquering your weakness!
What's on your skill work list today?
Skill Work - DU work
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD: Tabata - 8 x 20/10
Deadlift
Box Jump
Deadlift
Burpee over Bar
RX Movement Standards - Full ROM
RX DL Load = Body weight on bar
Deadlift Form - NO Bounce. NO Dropping from lockout.
RX Box Jump = 24/20
RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the standards.
d.) Cash Out - Finish Strong! How much skill work have you included this week?
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Upcoming CF864 News/Events/Updates:
Check CrossFit864 on Facebook for updates
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! We appreciate you!
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 at 7:00p.m.
We have a few R-21 shirts left. Small/Medium - $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
"If there is no struggle, there is no progress."
-Frederick Douglas
Have a great day!
NEVER GIVE UP!
Jay and Janice
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