CF864 STRENGTH and CONDITIONING
But many who are the greatest now will be least important then, and those who seem least important now will be the greatest then.
-Matthew 19:30
When Jesus told the disciples they would be greatly rewarded in heaven for what they had given up on earth (Matthew 19:27-29), He was making a contrast with the rich young ruler, who was unwilling to give up much of anything for Christ’s sake (verses 16-22). The “last” in this world—the disciples in their poverty—would be “first” in the kingdom of heaven. Conversely, the “first” in this world—the self-sufficient rich—would be the last to find the kingdom.
I may not be perfect, but Jesus thinks I'm worth dying for.
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Train Hard. Support Others. Have Fun
Train Hard. Support Others. Have Fun
“It is better to be alone than in bad company.”
-George Washington
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 5 RFT:
95-pound squat cleans, 10 reps
30-second L-sit hold
95-pound squat cleans, 10 reps
60-second hang from pull-up bar
CFHQ - 150418
A squat above parallel is NOT a squat!
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!
d.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (April 21) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Rhythm on the Rails 5k Run - May 16 (sign up at gym)
Check CrossFit864 on Facebook for updates
Monday, April 20 (after last WOD) 7:00p.m.
"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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