CF864 STRENGTH and CONDITIONING
Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.
-Romans 12:16
There are some people who, if they don't already know, you can't tell 'em.
-Yogi Berra
This day in history - 1997
Bill Clinton was inaugurated for his second term as president of the United States.
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Feed the hungry, and help those in trouble (NLT)
Hump Day WOD's - start at: 5:15a.m./8:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - What weakness are you working on today?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Always starts as a group
c.) Today's WOD: AMRAP - 15
5 Evil Wheels
10 KB Snatch (5 ea. side) AHAP with good form
15 DUs (x3 singles)
Support your fellow CrossFitters!
STOP SAYING TOMORROW!
It took more than a day to put it on.
It will take more than a day to take it off.
Let's get started!
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)
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! 20 Days into the new year...how are you doing with those goals? What's holding you back? 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
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
“If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall
I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18
CF864 - No Whining Zone!
See Ya in the Gym?
NEVER GIVE UP!
Jay and Janice
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