Wednesday December 10, 2014

CF864 STRENGTH and CONDITIONING

But the angel said to her, "Do not be afraid, Mary, you have found favor with God.  You will be with child and give birth to a son, and you are to give him the name Jesus. 
-Luke 1:30

The two most joyous times of the year are Christmas morning and the end of school.
-Alice Cooper

This day in history - 1965
"A Charlie Brown Christmas" premieres

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

Skill Work - Work your weakness. Train to be a better athlete. 

b.) Buy In - Starts as a group

c.) WOD - 6 RFT:

6 Weighted Step-ups 
8 Back Extensions (GHD) 2 second hold at top
10 Ring Rows (feet on box) 
25 AbMat Sit-ups

For step ups - your choice: AHAP hold Atlas Stone, 2 Kettlebells, Slam Ball, etc.
6 total steps (alternate - 3 each leg)

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

Christmas Lite Run/Walk - Tuesday December 16 7:00p.m. from CF864

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

Do you like to train heavy? Check out the A.H.A.P tees in gym $20

CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

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

Check us out at CrossFit864 on Facebook

Constantly Varied
-CrossFit

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

NEVER GIVE UP!
Jay and Janice