Friday November 7, 2014

CF864 Strength and Conditioning


Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you.
-2 Thessalonians 3:16 

As the Father has loved me, so have I loved you.
-Jesus Christ

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

Quality over Quantity - Always.

Reminder - November Dues (NLT Saturday Nov. 1, 2014) 
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

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 - 8 RFT:

2 PC + 5 Front Squat (135/95) 
3 second pause at bottom of each rep

5 Box Jumps (24/20)

3 HSPU (scale to 20 second HS hold per round)

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

New shirts in the gym this week. Check out the R-21 shirts.

What does your "Post WOD" recovery nutrition look like? 
Can't resist the trashy carbs? Then don't complain about your results....or lack of results. Get dialed in...CrossFit is more than a 20 minute AMRAP. 
How can we help?

Have a great weekend!

Never Give Up!
Jay and Janice