Friday August 7, 2015

CrossFit Eight.Six.Four

Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.
-Ephesians 4:32

“If you spend your time hoping someone will suffer the consequences for what they did to your heart, then you're allowing them to hurt you a second time in your mind.” 
-Shannon Alder 

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - August Dues (NLT Monday August 3, 2015) 
Thank you for your consideration! We appreciate you.

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: 21-15-9

Bench Press / Floor Press (your choice)
Pull-ups 
200 Meter Shuttle Run (50 M / back twice) 
between each round - 3 total 200 M runs.

RX Load = Body weight / If you are unable to unrack/rack bar without assistance then please reduce the weight to a load that you can work with. 

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 11) at 7:00p.m.

Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work! 

How dedicated are you?

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice