Tuesday October 20, 2015

CF864 STRENGTH and CONDITIONING

"Do not let your hearts be troubled. Trust in God; trust also in me. In my Father's house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.”
-John 14:1-3

"If I would have asked people what they wanted, they would have said faster horses."
-Henry Ford

Check CrossFit864 on Facebook for 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

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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?


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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: AMRAP - 18

3 Burpees - Full ROM
6 Ground to Shoulders
9 Weighted AbMat Sit-ups


d.) Cash Out - Finish Strong! Don't Skip Out...

RX Movement Standards

Burpees = Full ROM. Chest and Legs touch floor at same time. Jump and clap with arms FULLY extended overhead.

G2S Load = 95/65

Sit-up Load = 45/25 plate

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: 

Ladies Bible Study at CF864 - Tuesday October 20 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