Wednesday June 10, 2015

CrossFit 864 - No Frills Just Results

Who has woe? Who has sorrow? Who has strife? Who has complaining? Who has wounds without cause? Who has redness of eyes? Those who tarry long over wine; those who go to try mixed wine. Do not look at wine when it is red, when it sparkles in the cup and goes down smoothly. In the end it bites like a serpent and stings like an adder. Your eyes will see strange things, and your heart utter perverse things.
-Proverbs 23:29-35

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

North American Food Waste-From Field to Fork to Landfill
Getting food from the farm to our fork eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land, and swallows 80 percent of all freshwater consumed in the United States. Yet, 40 percent of food in the United States today goes uneaten. This not only means that Americans are throwing out the equivalent of $165 billion each year, but also that the uneaten food ends up rotting in landfills as the single largest component of U.S. municipal solid waste where it accounts for a large portion of U.S. methane emissions. Reducing food losses by just 15 percent would be enough food to feed more than 25 million Americans every year at a time when one in six Americans lack a secure supply of food to their tables.

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

This day in history - 1921 

Babe Ruth becomes all time HR champ with #120

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? Did you knock out unbroken double-unders yesterday? Good movement to include in your skill work.

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

b.) Buy In - Starts as a group

c.) WOD - 4 X 

1 Minute ME Ball Slams

30 Seconds Rest
1 Minute ME Step-ups (Weighted)
30 Seconds Rest
1 Minute OH Plate Hold (45/25)
30 Seconds Rest

1 Minute Plank Hold (on elbows)

30 Seconds Rest

d.) Cash Out - Finish Strong 

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)

"There are many ways of moving forward, but only one way of standing still." 

-Franklin D. Roosevelt

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

NEVER GIVE UP!
Jay and Janice