CrossFit 864 - No Frills Just Results
And as you wish that others would do to you, do so to them.
-Luke 6:31
“If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.”
-Theodore Roosevelt
This day in history - 1908
Henry Ford's company builds the first Model T car
Feed the hungry, and help those in trouble (NLT)
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - What are you focusing on today?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Always starts as a group
c.) WOD - 8 RFT:
3 Deadlifts (275/185) No Bounce!
5 Ball Slams
Bear Crawl - 1 length of gym
Suitcase Carry - 25M and back (32/24kg.)
1 x Abdominal Strength:
150 Weighted Flutter Kicks 45/25 plate
-in as few sets as possible
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
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
"Real living is living for others."
-Bruce Lee
See Ya in the Gym?
Jay and Janice
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