CrossFit 864 - No Frills Just Results
If you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday
-Isaiah 58:10
“If you can’t feed a hundred people, then feed just one.”
-Mother Teresa
Over 300 million children go to bed hungry every day.
This day in history - 1967
Mickey Mantle hit his 500th home run.
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - What are you focusing on today?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 6 Rounds:
6 Standing Broad-jumps (6'/4')
1 Bear Crawl - 1 length of gym
10 Weighted Sit-ups (45/25 plate)
30 Second Hold - top position of back extension on GHD
(hold with a tight, flat back, parallel w/floor)
30 Second Hold on Pull-up Bar
Sit-ups / hold plate OH - If unable hold at chest level
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 6 Rounds:
6 Standing Broad-jumps (6'/4')
1 Bear Crawl - 1 length of gym
10 Weighted Sit-ups (45/25 plate)
30 Second Hold - top position of back extension on GHD
(hold with a tight, flat back, parallel w/floor)
30 Second Hold on Pull-up Bar
Sit-ups / hold plate OH - If unable hold at chest level
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.
Check us out at CrossFit864 on Facebook
“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin
Have a great day!
Jay and Janice
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