Tuesday December 30, 2014

CrossFit 864 - "No Whining Zone"

“Again Jesus spoke to them, saying, "I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.”
-John 8:12

Amazing grace! (how sweet the sound)

That sav'd a wretch like me!

I once was lost, but now am found,

Was blind, but now I see.

-John Newton 

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Please show up on time (early enough to warm up) for the WOD that you plan on being in. Don't jump in after the WOD has started. The times listed above are when the buy in starts - allow yourself time to warm-up. This helps keep WODs running as scheduled. Thanks! 


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For Time:

50 S2OH (95/65)

5 Rounds:
5 Burpees
10 Mountain Climbers (4 count)
15 Air Squat

50 K2E

Light and Fast!

Rx = Form just as important as the load used. 
Jacked up form = Scaled.

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available 

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

New Years Schedule

Monday - Tuesday Normal gym schedule

Wednesday - 9:00a.m. only
Thursday - Closed / Happy New Years!
Friday (January 2) Normal schedule - first WOD at 5:15a.m.
All Saturday WOD's - based on number signed up (that plan on showing up)

"Accept the challenges so that you can feel the exhilaration of victory" 
-General George Patton"


NEVER GIVE UP!

Jay and Janice