Tuesday March 10, 2015

CrossFit 864 - Results or Excuses? 

Your Choice.

Jesus, knowing that the Father had given all things into his hands, and that he had come from God and was going back to God, rose from supper. He laid aside his outer garments, and taking a towel, tied it around his waist. Then he poured water into a basin and began to wash the disciples' feet and to wipe them with the towel that was wrapped around him. He came to Simon Peter, who said to him, “Lord, do you wash my feet?” Jesus answered him, “What I am doing you do not understand now, but afterward you will understand.” ...
-John 13:3


“If you haven't done much giving in your life-try it and see how you feel afterwards.” 
-Michelle Moore

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 - For Time:

150 KBS 

Load = 24kg./16kg.

Every 30 Seconds – complete:
3 Goblet Squats (same KB used for swings)
Continue until you complete a total of 150 American swings

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - Ring or Bar Dips (don't wait until they show up again in a WOD to realize that you still need work on them)

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-10) 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