Thursday, March 26, 2015

Friday March 26, 2015


CrossFit Eight.Six.Four

If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body.
-1 Corinthians 12:15

"I am content to fill a little space if God be glorified."
-Susanna Wesley, mother of John and Charles Wesley


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

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD - 
27-21-15-9 reps for time of:

KBS (24KG./16KG.)
Thrusters (95/65)

If you choose not to follow the Rx movement standards - post your time under scaled even if you use the Rx weight for the workout.

2015 CrossFit864 In-house Games Open WOD #5 (15.5) - posted at CF864. 
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym. 

Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete. 

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (April 7) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 


Just play. Have fun. Enjoy the game.
-Michael Jordan

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

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