Tuesday August 25, 2015

CrossFit 864 - No Frills Just Results

We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6

“Grace is what God gives us when we don't deserve and mercy is when God doesn't give us what we do deserve”

There's no such thing as bad weather, just soft people.
-Bill Bowerman

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start together as a group. 

Skill Work Today - Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD - 3 RFT:

10 Burpee Box Jumps (24/20) 
15 C2B Pull-ups
400 Meter Shuttle Run (100 meter and back twice)

NFT - Abdominal Strength 100 weighted sit-ups or flutter kicks

Do you have a jump rope yet?
http://www.rxsmartgear.com/ropes/

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

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 

#1 Priority today - Don't Give Up!

Losers quit when they fail. Winners fail until they succeed.

Endurance produces character, and character produces hope.
-Romans 5:4

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.
-Jesse Owens

Have a great day!

NEVER GIVE UP!
Jay and Janice