Thursday, April 16, 2015

Friday April 17, 2015


CrossFit Eight.Six.Four 

Excuses or Results? You can't have both.

Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness?
-2 Corinthians 6:14

“What is a friend? A single soul dwelling in two bodies.” 
-Aristotle

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: 21-15-9


Bench Press or Floor Press (your choice)
Strict / Dead Hang Pull-ups (any hand position)

RX Load = 
M / body weight on bar
W / 80% of body weight on bar

Don't load the bar with a weight that you can't unload and rack without a spotter. Don't load a weight that you have to do singles to get through the first round. Scale accordingly. Weight must touch chest and reach full extension (lock out) at the top of the rep if RX. No short, choppy reps.
Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


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)

Check CrossFit864 on Facebook for updates 

No Saturday WOD (April 18) Come out to support the 
2015 Mud Run - Palmetto Equestrian Therapeutic Riding Program

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


Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

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