Thursday May 7, 2015

CrossFit 864 - No Frills Just Results

Whoever gives to the poor will not want, but he who hides his eyes will get many a curse.
-Proverbs 28:27

You do have a Dream. It's part of what it means to be human, created in the image of God.
-Bruce Wilkinson

Every day, almost 16,000 children die from hunger-related causes. That's one child every five seconds.
-Compassion International

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.

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

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 

Get Stronger. Support Others. Have Fun!


3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Floor Press - Monday's
Deadlift - Thursday's

Skill Work/Goat Work = Getting better at stuff you suck at.

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

Constantly Varied - Be Prepared - Don't get in a Rut!
Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility 

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

c.) Strength - Deadlift (work up to a heavy set of 3)

d.) Conditioning - 3 RFT:

10 Front Squats (155/105)

10 Chest to Bar Pull-ups

10 Bar facing Burpees

Rx=
Bar starts on floor 
Same bar - squats / burpees
Palms forward on Pull-ups

A Squat above parallel is NOT a Squat!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Looking for a couple of volunteers that can help out at the Pump and Run this Saturday morning. Check in with us if you are available. Thanks! J & J 
Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) 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.

Have a great day!

NEVER GIVE UP!
Jay and Janice