Tuesday April 7, 2015

CrossFit 864 - No Frills Just Results

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
-Luke 6:38

“Give, but give until it hurts.” 
-Mother Teresa

Don't look for ways to make your workout easier - look for ways to make yourself stronger. 

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

Check CrossFit864 Facebook for updates

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

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.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: 21-15-9 reps of -

Burpee / Box Jumps (24/20)
T2B (Scale to K2E) palms forward

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday April 7 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 us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.

-H. Jackson Brown, Jr.

Make today a great day! 

NEVER GIVE UP!

Jay and Janice