Tuesday, July 14, 2015

Wednesday July 15, 2015


CrossFit 864 No Frills Just Results

Beloved, if God so loved us, we also ought to love one another.
-1 John 4:11

If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.” 

-Ron Hall

This day in history - 1959
The steel strike of 1959 begins, leading to significant importation of foreign steel for the first time in United States history.


“1 billion people in the world are chronically hungry. 1 billion people are overweight.” 

-Mark Bittman

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

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? Hollow Rocks? Form check! Find something that you consider a weakness...include it in your skill work until it's your strength. Don't wait until it shows up again in the next WOD to realize that "Oh yea...I stink at that!"

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


b.) Buy In - Always starts as a group

c.) WOD - 6 RFT

Complete the following for time:
5 Strict Axle (fat bar) Press - 95/65
10 Step Walking Lunge (wtd. w/KB)
10 Hip Extensions (aka back extensions on GHD)
45 Second OH Plate hold (45/25 locked out)

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday August 11 at 7:00p.m.

Kids Camp July 13-16. Day 3 Going strong!

"Real living is living for others."
-Bruce Lee

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

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