Tuesday December 29, 2015

CF864 STRENGTH and CONDITIONING

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
-Matthew 5:16

“The antidote for fifty enemies is one friend.”
-Aristotle


If we don't support our own community - who will?

Today's WOD's - start at:
5:15a.m./8:00a.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 - Don't neglect it!

ALL WODs / Buy In - start together as a group.

Reminder - January Dues (NLT Friday Jan. 1, 2016) 
Thank you for your consideration! We appreciate you.

Check out the yearly / six month special posted on board


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

"Stop Saying Tomorrow"


c.) WOD - For Time:

50 S2OH (95/65)

5 Rounds:
5 Burpees
10 Mountain Climbers (4 count) Full ROM. No choppy reps
15 Air Squat - Full Depth

50 K2E

Light and Fast! Hit it Hard Today!

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

d.) Cash Out - Finish Strong! Skill Work! 

RX Movement Standards - Full ROM

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 - Tuesday December 29 at 7:00p.m.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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

Have a great day! 

NEVER GIVE UP!
Jay and Janice