Tuesday January 13, 2015

CrossFit 864 - "No Whining Zone"

Whoever works his land will have plenty of bread, but he who follows worthless pursuits lacks sense.
-Proverbs 12:11

There are no secrets to success. It is the result of preparation, hard work, and learning from failure.
-Colin Powell

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. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Salty Dog"

10 RFT:

15 Deadlifts 135/95 (Rx = Conventional DL)
15 Push-ups (Rx = HR)

d.) Cash Out - Finish Strong

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

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

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

NEVER GIVE UP!

Jay and Janice