Monday December 28, 2015

CF864 STRENGTH and CONDITIONING

Your word is a lamp to my feet and a light to my path.
-Psalm 119:105

“I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self.”
-Aristotle

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.

ALL WODs / Buy In - start together as a group

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Linda"

aka "Three Bars of Death"

For time 10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift 1.5 BW
Bench Press BW
Clean 3/4 BW

Scale/modify based on your strength/fitness level.

FORM, FORM, FORM!

A great response to a common question:

What do you do for exercise?
I lift weights.

What do you do for cardio?
I lift weights faster.

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

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

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 News/Events/Updates:

2015/2016 New Years Schedule
Monday, Tuesday, Wednesday - Normal gym schedule
Thursday – 8am only WOD. 
Friday - Closed. Happy New Year!
Saturday - Closed 
Back to normal hours on Monday January 4, 2016. Be Ready!

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today! 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.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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! 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

New week. New Goals. New opportunities.

3.2.1. Go!

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday! Only you can make it a great day!

NEVER GIVE UP!
Jay and Janice