Friday November 21, 2014

CF864 Strength and Conditioning
 
Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Silence is a source of great strength.
-Lao Tzu

Quality over Quantity - Always.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD 

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

30 Box Jumps (24/20)
30 One Arm KB Push Press (AHAP) 15 each side

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

Skill work today - Ring Dips and Hollow Rocks 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade - December 6.

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

Check us out at CrossFit864 on Facebook

Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, "I wish you would have kept more for yourself."
-David Platt

Never Give Up!
Jay and Janice