CF864 STRENGTH and CONDITIONING
And from his fullness we have all received, grace upon grace.
-John 1:16
“The more you know, the more you know you don't know.”
-Aristotle
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Do you skip skill work/mobility work every day?
c.) WOD – For Time:
30 PC
30 T2B
30 KBS
30 DUs
30 HSPU
RX PC Load = 135/95
T2B = Palms forward. Toes must TOUCH bar.
RX KB Load = 32kg./24kg. - American Style
HSPU = Full ROM
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!
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:
Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce?
January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month.
Check CrossFit864 Facebook for updates.
MRT - Monday January 25 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month.
Check CrossFit864 Facebook for updates.
MRT - Monday January 25 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
CF864 Half Marathon (13.1) and 5k - February 6, 2016
Get signed up at sportoften (link below)
"For NOTHING will be impossible with God.”
-Luke 1:37
"If there is no struggle, there is no progress."
-Frederick Douglas
Support Your Community...It's the only one you have!
Have a great weekend!
Have a great weekend!
Jay and Janice
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