CF864 STRENGTH and CONDITIONING
Come to me, all who labor and are heavy laden, and I will give you rest.
-Matthew 11:28
“Never be so busy as not to think of others.”
-Mother Teresa
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. Thx for your consideration.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Back Squat - Monday
Power Clean - Thursday
Skill Work / Goat Work - Conquering your weakness!
ALL WODs / Buy In - start together as a group.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) Strength - Power Clean (work up to a heavy set of 3)
d.) Conditioning - AMRAP 12
9 Weighted AbMat Sit-ups (45/25 plate)
15 Goblet Squats (32kg./24kg.)
21 HR Push-ups
RX Movement Standards - Full ROM
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:
Check CrossFit864 on Facebook for updates
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! We appreciate you!
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 at 7:00p.m.
We have a few R-21 shirts left. Small/Medium - $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
Make today a great day! 3.2.1. Go!
NEVER GIVE UP!
Jay and Janice
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