CrossFit Eight.Six.Four
Wine and beer make people loud and uncontrolled; it is not wise to get drunk on them.
-Proverbs 20:1 (NCV)
“Jesus first, others next, and yourself last spells J-O-Y.”
-Linda Byler
Integrity
If you cheat one minute or one round, one second or one pound you are a CHEATER!
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times. Out of respect for the ones that showed up on time - If you are late please wait until the next WOD starts. Thanks!
b.) Today's WOD - For Time:
A
8 Minute Time Cap:
30 Strict Pull-ups (Dead-hang/palms forward)
15 Box Jumps (24/20)
10 KB Snatch (24kg./16kg.) 5 ea. arm
Rest 2 Minutes
B
8 Minute Time Cap:
30 Goblet Squats (32kg./24kg.)
15 Box Jumps (24/20)
10 Strict Handstand Push-ups
8 Minute Time Cap on A / 8 Minute Time Cap on B
If you fail to complete all of the reps in the designated time - post number of reps completed.
Jacked up form = SCALED.
c.) Cash Out - Finish Strong
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday (July 14) at 7:00p.m.
Kids Camp July 13-16 Get signed up today. Spots are filling up.
Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work!
How dedicated are you?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Lot of hard work getting done in the gym this week. Proud of the dedication. Did you hit a new PR this week?
How dedicated are you?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Lot of hard work getting done in the gym this week. Proud of the dedication. Did you hit a new PR this week?
Have a great weekend! Be Safe!
NEVER GIVE UP!
Jay and Janice
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