CrossFit Eight.Six.Four
Excuses or Results - Your Choice
“Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but only the one who does the will of my Father who is in heaven. Many will say to me on that day, ‘Lord, Lord, did we not prophesy in your name and in your name drive out demons and in your name perform many miracles?’ Then I will tell them plainly, ‘I never knew you. Away from me, you evildoers!’
-Matthew 7:21-23
“Pride must die in you, or nothing of heaven can live in you.”
-Andrew Murray
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 - EMOM 15
Even - 5 Deadlifts - Rx = Body weight on bar
Odd - 5 Strict Pull-ups, 10 Push-ups, 15 Mountain Climbers
Beast Mode:
1.5 times bodyweight on DL
Wearing your weighted vest (at least 20 pounds)
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 21) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Rhythm on the Rails 5k Run - May 16 (sign up at gym)
Just play. Have fun. Enjoy the game.
-Michael Jordan
Have a great weekend!
NEVER GIVE UP!
Jay and Janice
Jay and Janice
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