Tuesday November 24, 2015

CF864 STRENGTH and CONDITIONING

“There comes a time in your life when you have to choose to turn the page, write another book or simply close it.” 
-Shannon L. Alder

He who finds a wife finds a good thing and obtains favor from the Lord.
-Proverbs 18:22

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 5 RFT

20 AbMat Sit-ups
30 Second hold on rings or dip bar
Suitcase carry - AHAP (in gym - 10 steps/turn switch hands 10 steps back)
30 Second Plank Hold (top of push-up)
100 Fast Singles (Goal = UB reps)
30 Second hold on pull-up bar

"If there is no struggle, there is no progress."
-Frederick Douglas

Skill Work - TGU Form

d.) Cash Out - Finish Strong! 
Don't Skip Out...especially if it's mobility. You need it!

RX Movement Standards - Full ROM

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

Upcoming CF864 News/Events/Updates: 

See 2015 Thanksgiving schedule on board at gym.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

We have a few R-21 shirts left. $15 

Samaritan's Purse - Operation Christmas Child. See info on the board at CF864

If you put together a shoebox for a child or gave enough money to provide the items for a box - Thank You! 

MRT - Monday November 30 - 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.

Mark your calendar - CF864 Christmas Party 
Friday December 4 - Details coming soon.

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

Have a great day! 

NEVER GIVE UP!
Jay and Janice