Friday September 18, 2015

CrossFit Eight.Six.Four

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

“We must remember that the test of our religious principles lies not just in what we say, not only in our prayers, not even in living blameless lives - but in what we do for others” 
-Harry S. Truman

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

#1 Priority in the gym today - Show up and do hard work!

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: EMOM X 2 X 8

EMOM - 8
3 Front Squats
5 Box Jumps 

Rest 2 Minutes

EMOM - 8
30 Second Plank Hold
4 Strict C2B Pull-ups (palms forward)
4 Pull-ups (any style)

RX Movement Standards 
Front Squat - 75% of body weight
Box Jump - 24/20
-
Plank Hold at top of push-up / No sagging or bridging
Pull-ups - arms FULLY extended at the bottom and chin must be completely OVER the bar.

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

Are you signed up yet?

"R-21" CF864 Hero WOD - November 7 

It's Friday...How dedicated are you?

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice