Thursday April 9, 2015

CrossFit 864 - No Frills Just Results

But if you do not forgive others their trespasses, neither will your Father forgive your trespasses.

-Matthew 6:15

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.” 

-C.S. Lewis

We are thankful for the group of people that gather every day to do hard work at CF864. It's awesome to see how you guys come together and support each other not only in the pursuit of your fitness goals but in life in general. This is what the CrossFit community is built on.

Being challenged in life is inevitable.

Being defeated is optional.

Reminder - April Dues (NLT Wednesday April 1, 2015) 
$25.00 Late fee on all dues after April 1.
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) 

Clean and Press - Monday's
Back Squat - Thursday's

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

Have you invested in a good rope?

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.) Strength - Back Squat (work up to a heavy set of 3)

Form! A squat above parallel is NOT a squat!

d.) Conditioning: 4 RFT - AFAP
25 Air Squats 
400 Meter Run

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

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

NEVER GIVE UP!
Jay and Janice