CF864 STRENGTH and CONDITIONING
It is he who made the earth by his power, who established the world by his wisdom, and by his understanding stretched out the heavens.
-Jeremiah 10:12
“It's hard to beat a person who never gives up.”
-Babe Ruth
Useless statistic for the day:Americans on average eat 18 acres of pizza every day.
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Results or Excuses = Pick one
Random and Varied - That's why it works.
-CrossFit
ALL WODs / Buy In - start together as a group.
Please show up in time to warm up before the buy in starts.
Thanks!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - "Becky"
Run 800 Meters
30 Squat Snatch
Run 400 Meters
30 Hang Cleans
Run 200 Meters
30 Back Squats
Run 400 Meters
30 HR Push-ups
Run 800 Meters
30 Pull-ups
RX Load = 95/65
d.) Cash Out - Finish Strong!
Remember - A Squat above parallel is NOT a Squat!
Bad Form = NO Rep!
Rx = Movement Standards-Full ROM/Form/Load
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
-William Penn
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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