Tuesday September 15, 2015

CF864 STRENGTH and CONDITIONING

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you,  casting all your anxieties on him, because he cares for you.
-1 Peter 5:6-7

“Yet as I read the birth stories about Jesus I cannot help but conclude that though the world may be tilted toward the rich and powerful, God is tilted toward the underdog.” 
-Philip Yancey

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 10-15-25

STOH (135/95)
KB SU (24kg./16kg.)
AbMat Sit-ups

1 x 50 DU - Your time ends when you complete 50 DUs
Scale - x 3 singles 


d.) Cash Out - Finish Strong

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

Rx = Movement Standards-Full ROM/Form/Load

70% Kitchen 30% Gym - How are YOUR results?

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) 

Are you signed up on the board?

"R-21" CF864 Hero WOD - November 7 

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

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice