Tuesday December 22, 2015

CF864 STRENGTH and CONDITIONING

She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
-Matthew 1:21

“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.” 
-Augustine

If we don't support our own community - who will?

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Don't forget - "Christmas Lite" Run/Walk tonight.

“Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.” 
-Norman Vincent Peale


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

Skill Work - Don't neglect it!

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-15-9

Back Squat - 135/95
KBS - 32kg./24kg. (Russian)
DU - scale x 3 fast singles

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

d.) Cash Out - Finish Strong! Skill Work! 

RX Movement Standards - Full ROM

Upcoming CF864 News/Events/Updates: 

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

Check CrossFit864 for updates.


Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m. 
We will leave from CF864

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!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

30% Gym. 70% Kitchen. 100% Willpower

Have a great day! 

NEVER GIVE UP!
Jay and Janice