Friday January 2, 2015

CrossFit Eight.Six.Four

Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
-2 Corinthians 5:17

“O! thus be it ever, when freemen shall stand
Between their loved home and the war's desolation!
Blest with victory and peace, may the heav'n rescued land
Praise the Power that hath made and preserved us a nation.
Then conquer we must, when our cause it is just,
And this be our motto: 'In God is our trust.'
And the star-spangled banner in triumph shall wave
O'er the land of the free and the home of the brave!”
-Francis Scott Key

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 - 5 RFT:

Run 400 Meters
30 KBS (24kg./16kg.) American
10 Pull-ups

Skill work today - Kettlebell Clean / KB Rack Position

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Quality over Quantity!

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)

“Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.” 
-Martin Luther (1483-1546)

Jumping head first into 2015 

Results or Excuses - You can't have both

NEVER GIVE UP!
Jay and Janice