Monday December 29, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
-1 John 5:11

“Reflect upon your present blessings -- of which every man has many -- not on your past misfortunes, of which all men have some.”
-Charles Dickens

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

Reminder - January Dues (NLT Monday Jan. 1, 2015) 
$25.00 Late fee on all dues after Jan. 1.Thank you for your consideration!  

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Linda"

10/9/8/7/6/5/4/3/2/1 reps, rounds for time:

Deadlift 1 1/2 BW
Bench Press BW 
Clean 3/4 BW

d.) Cash Out - Finish Strong


Today's WOD - If you attempt Rx you must be able to rack and un-rack bar without a spotter. Don't load a weight that you are doing singles on the first set. 

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available 

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015


Check us out at CrossFit864 on Facebook

New Years Schedule

Monday - Tuesday Normal gym schedule

Wednesday - 9:00a.m. only
Thursday - Closed / Happy New Years!
Friday (January 2) Normal schedule - first WOD at 5:15a.m.
All Saturday WOD's - based on number signed up (that plan on showing up)

Are you happy with your results? Are you busting your butt in the gym and not getting where you want to be? How's your nutrition looking? 
Remember this - 70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so "I can eat anything that I want" then you will always be behind on your progress. Get dialed in. How can we help?

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

Have a great Monday!

NEVER GIVE UP!
Jay and Janice