Tuesday January 5, 2016

CF864 STRENGTH and CONDITIONING

I press on toward the goal for the prize of the upward call of God in Christ Jesus.
-Philippians 3:14

“A goal is not always meant to be reached. It often serves simply as something to aim at.” 
-Bruce Lee

What's on your list of goals for 2016?

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.

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

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 - 6 RFT:

25 KBS 
10 Goblet Squats
25 Fast Single-unders

Rx KB Load = 24kg./16kg. 
American / OH Swing
Goblet Squat - same KB / Full Depth


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

d.) Cash Out - Finish Strong! Skill Work! 

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! 


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: 


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 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

If we don't support our own community - who will?

Have a great day! 

NEVER GIVE UP!
Jay and Janice