Tuesday January 12, 2016

CF864 STRENGTH and CONDITIONING

But understand this, that in the last days there will come times of difficulty. For people will be lovers of self, lovers of money, proud, arrogant, abusive, disobedient to their parents, ungrateful, unholy, heartless, unappeasable, slanderous, without self-control, brutal, not loving good, treacherous, reckless, swollen with conceit, lovers of pleasure rather than lovers of God, having the appearance of godliness, but denying its power. Avoid such people....
-2 Timothy 3:1-7

“The 'Selfie Stick' has to top the list for what best defines narcissism in society today.”
-Alex Morritt

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

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


Please show up on time - out of respect for your fellow CrossFitters and to keep the WODs on schedule. Thanks!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Cindy"

AMRAP - 20

5 Pull-ups
10 Push-ups
15 Squats

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

d.) Cash Out - Finish Strong!  

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

RX Movement Standards - Full ROM

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

Upcoming CF864 News/Events/Updates: 


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 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

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! 12 Days into the new year...how are you doing with those goals? What's on your list of goals for 2016? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

NEVER GIVE UP!
Jay and Janice