Thursday October 1, 2015

CF864 STRENGTH and CONDITIONING

“Jesus answered, "The work of God is this: to believe in the one HE has sent.”
- John 6:29

"If you tell the truth, you don't have to remember anything."
-Mark Twain

Useless fact for the day:
Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world's record for runners in the 100-years-or-older class. He was 101.

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.


70% Kitchen 30% Gym - willpower: the ability to control yourself : strong determination that allows you to do something difficult. 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Mondays
Power Clean/Jerk - Thursdays

Skill Work / Goat Work - Conquering your weakness! 

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

What's in your gym bag today?

Still trying to do DU's on a jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC/J (work up to a heavy set of 5)

NFT - 2 X 15 Hollow Rock

d.) Conditioning - 4RFT:

25 KBS 
25 Push-ups (Strict HR)

RX Movement Standards
KBS Load = 16kg./24kg. - American Style Swing

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates: 

Schedule change - saying goodbye to the 9:00a.m. WOD. Effective 1 October there will be a 8:00a.m. WOD and no 9:00a.m. 
Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am) 

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“Let not our longings slay the appetite of our living.” 
-Elisabeth Elliott

Have a great day! 

NEVER GIVE UP!
Jay and Janice