Thursday April 23, 2015

CrossFit 864 - No Frills Just Results

If you do good to those who are good to you, what credit is that to you? Even "sinners" do that.
-Luke 6:33

“Here is your country. Cherish these natural wonders, cherish the natural resources, cherish the history and romance as a sacred heritage, for your children and your children’s children. Do not let selfish men or greedy interests skin your country of its beauty, its riches or its romance.”
-Theodore Roosevelt

Being challenged in life is inevitable.

Being defeated is optional.

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

Are you getting better at DU's (Double-unders)

Have you invested in a good rope? 

You need a jump rope that fits you.

http://www.rxsmartgear.com/ropes/

Train Hard. Support Others. Have Fun

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD 21-15-9 For time:

Goblet Squats (32kg./24kg.)
Push Press 95/65
Run 200 Meters after each round (3 total runs)

Goal = All reps UB 

Form! A squat above parallel is NOT a squat!

Squats must be below parallel and hips open at the top if RX.

Thanks! Work Hard! Have fun!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

NEVER GIVE UP!
Jay and Janice