Thursday, January 21, 2016

Friday January 22, 2016


CF864 STRENGTH and CONDITIONING


The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.
-John 10:10

"God can't give us peace and happiness apart from Himself because there is no such thing."

-C.S. Lewis

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 - As a group

c.) WOD – For Time:

EMOM - 5 Front Squats (135/95)

Spend the remainder of the minute doing Burpee/Box Jumps until you hit 50 Burpee/Box Jumps - 24/20.

then - Clock still running


Complete 50 reps of one of the following movements - your choice:


50 HSPU (Full ROM)

50 Pull-ups (any style - Full ROM)
50 Dips (ring or bar - Full ROM)

Time stops after all 50 reps are completed


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!    

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. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

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.  

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

Support Your Community! 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

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