Wednesday September 16, 2015

CrossFit 864 - No Frills Just Results

For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. My frame was not hidden from you, when I was being made in secret, intricately woven in the depths of the earth. Your eyes saw my unformed substance; in your book were written, every one of them, the days that were formed for me, when as yet there was none of them.
-Psalm 139:13-16


“I've noticed that everyone who is for abortion has already been born.”
-Ronald Reagan

This day in history - 1908
Carriage-maker, William Durant, founds General Motors in Flint, Michigan

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? 

Please be on time (early enough to warm up before the Buy In) Thanks for your consideration and your respect for fellow CrossFitters! 

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Always starts as a group

c.) Today's WOD - FGB 

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

d.) Cash Out - Finish Strong 

"Never give in except to convictions of honor and good sense."
- Winston Churchill

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Sept 22) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am) Are you signed up?

"R-21" CF864 Hero WOD - November 7 

"Real living is living for others."

-Bruce Lee

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice