Sunday, January 3, 2016

Monday January 4, 2016


CF864 STRENGTH and CONDITIONING

"Happy New Years"

STOP SAYING TOMORROW!

No New Year's Resolutions here....We are just going to continue doing the same thing we did all last year! Don't quit and you never have to worry about starting back.

“But I say to you who hear, Love your enemies, do good to those who hate you."
-Luke 6:27

“Those who know, do. Those that understand, teach.” 
-Aristotle

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! 

Today's WOD's - start at:

8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.


3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday
Floor Press - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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


a.) Warm-up/Skill Work/Mobility 


b.) Buy In - Starts as a group


c.) Strength - Deadlift (work up to a heavy set of 5) 

d.) Conditioning: For Time


Run 800 Meters


3 Rounds of:
20 Back Extensions
16 GHD Sit-ups / AbMat Sit-ups

Run 800 Meters

Scale/modify based on your strength/fitness level.

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016 
Thank you for your consideration! We appreciate you.


FORM, FORM, FORM!

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM


Deadlift - No bounce. No dropping bar from lockout.

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 News/Events/Updates:


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!

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) February 6, 2016
Get signed up at sportoften 

30% Gym. 70% Kitchen. 100% Willpower

Be humble and consider others MORE important than yourselves.

-Philippians 4:3

New week. New Goals. New opportunities.

3.2.1. Go!

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

Welcome to Monday! Only you can make it a great day!

NEVER GIVE UP!
Jay and Janice

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