Thursday, January 7, 2016

Friday January 8, 2016


CF864 STRENGTH and CONDITIONING

The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
-Proverbs 21:5

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
-Abraham Lincoln

Today's WOD's - start at:
5:15a.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?

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Do you skip skill work / mobility work every day?

c.) WOD – For Time:


21-15-9

Thrusters
Box Jump
Pull-ups

RX Load = 95/65 Thruster
RX Box = 24/20
Pull-ups = any style (chin over bar / full extension at bottom)

BEAST Mode 135/95 Thruster
BEAST Mode 30/24 Box
C2B Pull-ups (palms forward)


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! 

"For NOTHING will be impossible with God.”
-Luke 1:37   

Upcoming CF864 News/Events/Updates: 


Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this 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 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 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)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

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

Support Your Community. 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

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