Wednesday July 1, 2015

CrossFit 864 - No Frills Just Results

And we know that in ALL things God works for the good of those who love him, who have been called according to his purpose.

-Romans 8:28

“Look for the good in every person and every situation. You'll almost always
find it.” 
-Brian Tracy

“If we can conquer space, we can conquer childhood hunger.” 
-Buzz Aldrin

Feed the hungry, and help those in trouble (NLT)

This day in history - 1909
Thomas Edison began commercially manufacturing his new "A" type alkaline storage batteries. 

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

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? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How's your rack position with a bar or KB's? How are your pull-ups? Power Clean?...

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Always starts as a group

c.) WOD: AMRAP 3 Minutes x 3

3 Ball Slams

4 Weighted Lunges (32kg./24kg.)

5 Box Jumps 

Rest 1 Minute

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

July 4 Holiday Schedule: 
July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. 
Back to normal schedule on Monday

Ladies Bible Study at CF864 - Tuesday July 14 at 7:00p.m.

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

Kids Camp July 13-16. Get signed up today

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym! 

NEVER GIVE UP!
Jay and Janice