Wednesday June 3, 2015

CrossFit 864 - No Frills Just Results

Behold, this was the guilt of your sister Sodom: she and her daughters had pride, excess of food, and prosperous ease, but did not aid the poor and needy.
-Ezekiel 16:49

“It’s time to care; it’s time to take responsibility; it’s time to lead; it’s time for a change; it’s time to be true to our greatest self; it’s time to stop blaming others.” 
-Steve Maraboli

North American Food Waste
Americans throw away approximately $165 billion worth of food each year, and for the average American family, that can be up to $2,200 per household, according to a recent study by the Natural Resources Defense Council (NRDC).
That all adds up to 35 million tons of food each year, according to the Environmental Protection Agency in its most recent estimate. That's 50 percent more than in 1990 and three times more of what Americans discarded in 1960. That's a sad statistic, considering hunger in America. According to Feeding America, right now 1 in 7 Americans—or 46.5 million people—use food banks.

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

This day in history - 1964 

Rolling Stones begin 1st US tour (with Bobby Goldsboro)

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 RFT:

5 KB Snatch (5 ea. side) AHAP

10 Ring Dips (no bands)

15 Hip Extensions (GHD) 2 Second hold at top

30 Second Plank Hold (on elbows)

If unable to complete full ROM dips - scale to 30 second hold at top of dip

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 today! 

NEVER GIVE UP!
Jay and Janice