CrossFit Eight.Six.Four
For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.
-Ephesians 2:8-9
"I attribute my success to this: I never gave or took any excuse."
-Florence Nightingale
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - start as a group.
c.) Today's WOD
3 RFT:
10 PC (95/65)
10 T2B
Rest 1 Minute
3 RFT:
10 Push Press (95/65)
10 Front Squats (95/65)
Bar starts on floor for all movements today
Time is for both 3 minute rounds
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ask Gunny about a deal on a CF864 tee. Making room for new ones. Represent!
Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!
Get signed up for the CF864 Half Marathon - January 31, 2015
CF864 2015 Pump and Run - May 9, 2015
Results or Excuses - You can't have both
Have a great weekend!
NEVER GIVE UP!
Jay and Janice
Jay and Janice
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