Tuesday, July 21, 2015

Wednesday July 22, 2015


CrossFit 864 No Frills Just Results

But if anyone has the world's goods and sees his brother in need, yet closes his heart against him, how does God's love abide in him? Little children, let us not love in word or talk but in deed and in truth.

-1 John 3:17-18

“Close to a billion people – one-eighth of the world’s population – still live in hunger. Each year 2 million children die through malnutrition. This is happening at a time when doctors in Britain are warning of the spread of obesity. We are eating too much while others starve.” 

-Jonathan Sacks

This day in history - 1983
Temperature of (-128.6°F) (-89.2°C) recorded, Vostok, Antarctica (world record low)

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? 

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


b.) Buy In - Always starts as a group

c.) WOD - “Michael”

3 RFT:
800 Meter Run
50 Back Extensions
50 Sit Ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Back Extensions = Strict form. Pause 1 second at top.
Rx Sit-ups = AbMat / Strict form. 

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

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

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

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