CrossFit Eight.Six.Four
"LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done wonderful things, things planned long ago.”
- Isaiah 25:1
“Sometimes those who give the most are the ones with the least to spare.”
-Mike McIntyre
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.Reminder - March Dues (NLT Monday March 2, 2015)
$25.00 Late fee on all dues after March 1.
Thank you for your consideration! We appreciate you.
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 - CrossFit Games Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed for 15.2 to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
2015 CrossFit864 In-house Games Open WOD #2 - posted at CF864.
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:
Crushing Cancer (Fundraiser) WOD
Saturday March 7, 2015 9a.m. until 12 Noon at CF864
$15 donation per person. Come show your support.
To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.
CF864 2015 Pump and Run - May 9, 2015
Have a great weekend! Stay warm and dry!
NEVER GIVE UP!
Jay and Janice
Jay and Janice
No comments:
Post a Comment