Thursday November 5, 2015

CF864 STRENGTH and CONDITIONING

Based on the gift each one has received, use it to serve others.
-1 Peter 4:10

It's not important how many people you lead, but how many you serve.
-Woodrow Kroll


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. 

Constantly Varied - CrossFit

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

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

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/

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

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

Floor Press - Monday
Deadlift - Thursday

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Deadlift (work up to a heavy set of 3)
    Form - No Bounce. No dropping from lockout.

d.) Conditioning - 10 RFT:

5 KBS
10 DUs

e.) Cash Out - Finish Strong

RX Movement Standards - Full ROM
KB Load = 32kg./24kg. - American Style Swings  
Scale DU to x 3 fast singles

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

Upcoming CF864 News/Events/Updates: 

"R-21" CF864 Hero WOD - November 7 

Ladies Bible Study at CF864 - Tuesday November 17 at 7:00p.m.

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up - CF864 is in the 9:40 flight

How's your nutrition looking this week? - Junk/Quality? 

Whatever your 100% looks like - Give it  today!

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

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Have a great day! 

NEVER GIVE UP!
Jay and Janice