Thursday May 21, 2015

CrossFit 864 - No Frills Just Results

For the anger of man does not produce the righteousness of God.
-James 1:20

Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be. 
-Thomas à Kempis, Imitation of Christ, c.1420


22,000 children die each day due to conditions of poverty.
-The Hunger Project

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

Skill Work/Goat Work = Making your weakness your strength.

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

Constantly Varied - Be Prepared - Don't get in a Rut!

Skill Work Today - OH Position 

Show up in time to warm up before the Buy In.

If you plan on showing up for MDM (Memorial Day Murph) please get signed up on the board at the gym.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) WOD - "Fran"

21-15-9 RFT:

95 Pound Thruster
Pull-ups

Scale / Modify as needed based on your strength / fitness level.

Show up in time to warm up. Remember the buy in is not a warm up.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

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 (TBA)

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.

Being defeated is optional.

“Happiness…consists in giving, and in serving others.” 
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice