Monday November 24, 2014

CF864 Strength and Conditioning

For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints,I have not stopped giving thanks for you, remembering you in my prayers.
-Ephesians 1:15-16

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.”
-Abraham Lincoln

Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. 
Thank you! 

Strength Cycle - Recovery Week

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) WOD - EMOM 20

Even - 5 Box Jumps / 5 T2B
Odd - 5 Push-ups (HR) / Air Squats (rest in bottom of squat)

Box Jumps (24/20) - T2B (palms forward)
After 5 squats remain in bottom of squat until top of next round


d. Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

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

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 18 at gym. See board for details

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

CF864 sweatshirt hoodies and sweat pants coming soon.


Check us out at CrossFit864 on Facebook

2014 Thanksgiving Schedule
Monday - Wednesday Normal gym schedule
Closed Thursday and Friday 
Saturday November 29 - Open for Small Business Saturday
8:30a.m. Bring a friend for free WOD. 
9:30a.m. - 10:30a.m. open gym time for CF864 members. Come in and do a WOD that you might have missed out on...do a Hero WOD, strength work or skill work. Just have fun! 

Don't miss Gunny's Revenge 48 on Tuesday (November 25)


MRT - Tonight  
Monday, November 24 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice