Friday December 18, 2015

CF864 STRENGTH and CONDITIONING

For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.
-Ephesians 2:10

“Be yourself. No one can say you're doing it wrong.”
-Charles M. Schultz

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 - Do you skip skill work / mobility work every day?

c.) WOD – For time: 150 KBS 
Load = (1.5-Pood 24kg./1 Pood-16kg.)

Every 30 Seconds – complete:

3 Goblet Squats (same KB used for swings) Continue until you complete a total of 150 American swings

Rx = Meeting the following movement standard for the Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. No chicken necking on swings (bad form)
Don’t drop kettlebells – please control to the ground.


RX Movement Standards - Full ROM

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.
The movement standards will always be covered before the WOD starts.

Scale/modify based on your strength/fitness level. 

d.) Cash Out - Finish Strong!   

Upcoming CF864 News/Events/Updates: 

Check CrossFit864 for updates.

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m. 
We will leave from CF864

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!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

"If there is no struggle, there is no progress."
-Frederick Douglas

It's Friday! Are you going to show up and finish the week out strong or make excuses? Excuses or Results - your choice.

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice