CrossFit Eight.Six.Four
For I have learned in whatever situation I am to be content.
-Philippians 4:11
“Your ability to see will never broaden when you only see yourself.”
-Shannon L. Alder
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 - 4RFT:
30 DU's (scaled = x3 singles)
21 T2B
12 Box Jumps
Run 400 Meters
c.) Cash Out - Finish Strong
August Challenge - Strict Pull-up / Strict Dips for the month of August
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band?
Work on getting a strict muscle up.
Are you in?
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
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 training?
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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