CF864 STRENGTH and CONDITIONING
But they all alike began to make excuses. The first said to him, 'I have bought a field, and I must go out and see it. Please have me excused.'
-Luke 14:18
"Too Busy" is a myth. People make time for the things that are really important to them. Is this your excuse?
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. Thx for your consideration.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Back Squat - Monday
Power Clean - Thursday
Skill Work / Goat Work - Conquering your weakness!
ALL WODs / Buy In - start together as a group.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Reminder - December Dues (NLT Tuesday Dec. 1, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Power Clean (work up to a heavy set of 5)
d.) Conditioning - 3RFT:
10 G2OH (Ground to Overhead)
200 Meter Shuttle Sprint - 50M there and back twice
RX Movement Standards - Full ROM
RX Load = 95/65
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:
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. $15
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 - 7:00p.m.
CF864 Christmas Party
Friday December 4 - 7:00p.m. Get signed up on board
Bring a $10 Gift (for exchange) and a dish to share.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
3.2.1. Go!
Make it a great day!
NEVER GIVE UP!
Jay and Janice
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