CF864 STRENGTH and CONDITIONING
No, dear brothers and sisters, I am still not all I should be, but I am focusing all my energies on this one thing: Forgetting the past and looking forward to what lies ahead, I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven.
-Philippians 3:13-14
“Discipline is the bridge between goals and accomplishment.”
-Jim Rohn
Today's WOD - 8:00a.m. Only
Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016
Thank you for your consideration! We appreciate you.
STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination!
STOP SAYING TOMORROW!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - For Time:
31 DU (scaled = 124 single)
31 Air Squats (Full Depth)
31 Power Cleans (95/65)
31 Push-ups (H/R)
31 Push Press (95/65)
31 Sit-ups (Full ROM)
31 Front Squats (95/65)
31 DU (scaled 124 = singles)
d.) Cash Out - Finish Strong
RX Movement Standards - Full ROM
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 January 11 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.
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 January 11 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.
CF864 Half Marathon (13.1) and 5k February 6, 2016
Get signed up at sportoften
If we don't support our own community - who will?
You / Others?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
-Philippians 4:3
If we don't support our own community - who will?
Don't miss the last CF864 WOD of 2015!
Make today a great day! 3.2.1. Go!
NEVER GIVE UP!
Jay and Janice
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