Tuesday November 3, 2015

CF864 STRENGTH and CONDITIONING

In my distress I called to the LORD, and he answered me.”
-Psalm 120:1

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.
-C.S. Lewis

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.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 10 RFT -

3 Hang Power Cleans 
6 Bar Facing Burpees
9 Weighted Sit-ups 

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

RX Movement Standards - Full ROM
HPC Load = 75% of body weight on bar / FORM!
Full ROM Burpee / over bar each rep
RX Load - weighted sit-ups = 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

Upcoming CF864 News/Events/Updates: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.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