Tuesday February 17, 2015

CrossFit 864 

Results or Excuses - Which one best describes you today?

O Lord, you are so good, so ready to forgive, so full of unfailing love for all who ask for your help.
-Psalm 86:5

“Too many people spend money they earned..to buy things they don't want..to impress people that they don't like.” 
-Will Rogers

Today's WOD's - start at:
No 5:15a.m. today
9:00a.m./4:15p.m./5:15p.m./6:15p.m. - as scheduled unless weather prohibits.  Check CrossFit864 Facebook for updates

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 15 

6 KBS (32kg./24kg.)
4 Dips (ring or bar)
2 Burpees

Rx =
KBS - Russian Style
Dips - No bands / Scale to 30 second hold at top of dip (lockout) if you can't complete full ROM dips. Are you including dips in your skill work/goat work? 
Burpees - Full ROM chest and thighs to deck, arms fully extended overhead with a clap.


d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Make it a great day! 

NEVER GIVE UP!

Jay and Janice