CrossFit 864 - No Frills Just Results
And he who sent me is with me. He has not left me alone, for I always do the things that are pleasing to him.”
-John 8:29
“Just two choices on the shelf, pleasing God or pleasing self.”
-Kenneth E. Collier
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 OH
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group at scheduled times posted above
c.) WOD: 5 RFT
20 DU's (scale to x4 singles)
Suitcase Carry (32kg./24kg.)
Sprint to 50m turn fast and sprint back.
Carry - to 50M and switch hands. If you put KB's down during 50M stop and complete 15 Air Squats before finishing the carry. PLEASE don't drop KB's!
d.) Cash Out - Finish Strong
Scale/modify based on your strength/fitness level.
Rx = Movement Standards/Form/Full ROM/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.
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)
Kids Camp July 13-16
-Jean Vanier
Check CrossFit864 on Facebook for updates
#1 Priority today
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
-Philippians 4:3
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 regular 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.
Jay and Janice
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