Wednesday September 2, 2015

CrossFit 864 - No Frills Just Results
In the beginning, God created the heavens and the earth.
-Genesis 1:1

“My home is in Heaven. I'm just traveling through this world.” 
-Billy Graham

This day in history - 1930
1st non-stop airplane flight from Europe to US (37 hrs)

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! 

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you! We appreciate you.

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

b.) Buy In - Always starts as a group

c.) Today's WOD - Tabata (8x20/10)

#1 Alternating A and B

A.) Ball Slams

B.) OH Plate Hold (45/25) 

#2 Handstand Hold

 

#3 Hollow Rock Holds

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Sept 8) 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?

NEVER GIVE UP!
Jay and Janice