CF864 STRENGTH and CONDITIONING
Now to him who is able to protect you from stumbling...
-Jude 25
"It's not my ability, but my response to God's ability, that counts.
-Corrie Ten Boom
Check CrossFit864 on Facebook for updates
Today's WOD's - start promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Willpower: the ability to control yourself: strong determination that allows you to do something difficult.
Skill Work / Goat Work - Conquering your weakness!
ALL WODs / Buy In - start together as a group promptly at scheduled times posted above.
a.) Warm-up/Skill Work/Mobility
b.) WOD: 21-15-9
Deadlift
Strict Pull-ups
KBS
RX Movement Standards
DL = NO Bounce!
DL Load = 1.5 Times body weight
Beast Mode Challenge = plus weighted vest (at least 20 pounds)
Pull-up = palms forward. No kip. Full extension of arms at bottom
KBS Load = 32kg./24kg. American Style
c.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Friday October 23, 2015
Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.
Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.
"R-21" CF864 Hero WOD - November 7
Join the CF864 Team at HIT CrossFit
Barbells for Boobs - November 14
Get signed up
Have a great day!
NEVER GIVE UP!
Jay and Janice
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