Friday August 28, 2015

CrossFit Eight.Six.Four

“So we have come to know and to believe the love that God has for us. God is love, and whoever abides in love abides in God, and God abides in him.” 
-1 John 4:16

A man should never neglect his family for business.
-Walt Disney

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: AMRAP - 20

10 GHD Sit-ups or Weighted Sit-ups  
8 KBS
6 K2E

RX Movement Standards
Weighted Sit-ups (45/25 plate)
KBS = American - 32kg./24kg.
K2E = If RX Knees must TOUCH Elbows every rep

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 caught up?

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