Wednesday December 17, 2014

CF864 STRENGTH and CONDITIONING

 "The virgin will be with child and will give birth to a son, and they will call him Immanuel"--which means, "God with us."  
-Matthew 1

The Son of God became a man to enable men to become the sons of God.
-C.S. Lewis

This day in history - 1944
Green Bay Packers win NFL championship

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 - AMRAP 15

5 Dips (ring or bar) No band - sub 20 second hold at top of dip
10 Lateral Hops - each side = 1 rep
20 AbMat Sit-ups
Suitcase Carry - length of gym (switch arms and back) AHAP

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

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

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

NEVER GIVE UP!
Jay and Janice