Friday May 22, 2015

CrossFit Eight.Six.Four 

Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
-2 Corinthians 5:17

God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.
Variation of an excerpt from "The Serenity Prayer"
by Reinhold Neibuhr

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m.

MDM
If you plan on joining us for MDM (Memorial Day Murph) please get signed up on the board at the gym ASAP. The boards almost full. Don't miss the cut off.

a.) Warm-up/Skill Work/Mobility 
How much skill work/mobility have you included this week? 

b.) Today's WOD - 10 RFT:

3 Deadlifts 
10 KBS

RX=
Deadlift - Traditional style DL (RX)
Load 1.5 times your bodyweight on bar

KB - 24kg./16kg. (American Style)

Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.


MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier 

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

Show Up and Be Strong!

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice