Monday, March 16, 2015

Monday March 17, 2015


CrossFit 864 - No Frills Just Results

He who loves purity of heart, and whose speech is gracious, will have the king as his friend.
-Proverbs 22:11

“It has to do with seeing God. “Blessed are the pure in heart, for they shall see God” (Matthew 5:8).”

-John Piper

Today's WOD's - start at:
5:15a.m./
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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 at scheduled times posted above

c.) WOD - 4 RFT:


Max Rep Push Press 
12 Strict / Dead Hang Pull-ups
Run 400 Meters

Load = 95/65

Reps stop when bar is place in the rack or returned to the floor.
You can rest the bar in the rack position (shoulders)

Score = Post your time / total reps completed on push press 

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - 15.4 is coming!

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“I don't want to live in the kind of world where we don't look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I cant change the way anybody else thinks, or what they choose to do, but I can do my bit.” 
-Charles de Lint

Make today a great day! 

NEVER GIVE UP!
Jay and Janice

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