Tuesday June 16, 2015

CrossFit 864 - No Frills Just Results

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

Help others and give something back. I guarantee you will discover that while public service improves the lives and the world around you, its greatest reward is the enrichment and new meaning it will bring your own life.
-Arnold Schwarzenegger

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

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

Skill Work Today - KB Rack Position / KB Press - OH

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD: For Time 

21 T2B 
21 Burpee Over Bar
Run 400 Meters
15 T2B
15 Burpee Over Bar
Run 400 Meters
9 T2B
9 Burpee Over Bar
Run 400 Meters 

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

Kids Camp July 13-16

“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

Check CrossFit864 on Facebook for updates

#1 Priority today 

“Just two choices on the shelf, pleasing God or pleasing self.”
-Kenneth E. Collier

There are no prerequisites for being awesome today!

It doesn’t matter if you back squat 100 pounds or 1,000 pounds, you’re still awesome! 80% of Americans don’t belong to a gym, and 50% do not exercise on a consistent basis. So if you’re doing anything at all, you’re doing much better than half of America! Congrats! Keep pushing yourself because you are one day closer to reaching your goal.

NEVER GIVE UP!
Jay and Janice