CrossFit 864 - No Frills Just Results
Therefore whoever relaxes one of the least of these commandments and teaches others to do the same will be called least in the kingdom of heaven, but whoever does them and teaches them will be called great in the kingdom of heaven. -Matthew 5:19
“No amount of law enforcement can solve a problem that goes back to the family.“ - J. Edgar Hoover
Reminder - May Dues (NLT Friday May 1, 2015)
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.
Thank you for your consideration! We appreciate you.
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)
Floor Press - Monday's
Deadlift - Thursday's
Train Hard. Stop Whining. 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.) Strength - Deadlift (work up to a heavy set of 5)
d.) Conditioning - 150 KBS (24kg./16kg.) American
5 Burpees at the top of every minute until all KBS completed
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.
2015 National Day of Prayer - Thursday May 7
CF864 2015 Pump and Run - May 9, 2015
Rhythm on the Rails 5k Run - May 16 (sign up at gym)
Being challenged in life is inevitable.
Being defeated is optional.
NEVER GIVE UP!
Jay and Janice
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