CrossFit Eight.Six.Four
“This is my commandment, that you love one another as I have loved you."
-John 15:12
“We are healed to help others. We are blessed to be a blessing. We are saved to serve, not to sit around and wait for heaven.”
-Rick Warren
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:
30 KBS
10 Push-ups (HR)
30 Second Plank (top of push-up)
25 KBS
10 Push-ups (HR)
30 Second Plank (top of push-up)
20 KBS
10 Push-ups (HR)
30 Second Plank (top of push-up)
15 KBS
10 Push-ups (HR)
30 Second Plank (top of push-up)
10 KBS
10 Push-ups (HR)
30 Second Plank (top of push-up)
RX = 24kg./16kg. - American Style
Jacked up form = SCALED.
c.) Cash Out - Finish Strong
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
CF864 tees - $20 or 2 for $35. Represent your box!
Ladies Bible Study at CF864 - Tuesday August 25 at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
It's Friday...How dedicated are you to your WOD?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Have a great weekend! Be Safe!
NEVER GIVE UP!
Jay and Janice
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