CrossFit 864 - No Frills Just Results
The path of the righteous is like the first gleam of dawn, shining ever brighter till the full light of day. But the way of the wicked is like deep darkness; they do not know what makes them stumble.
Proverbs 4:18-19
I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new [higher] level.
-Diana Nyad
For ten years (from 1969-1979), Diana was the greatest long-distance swimmer in the world. In 1979, she stroked the longest swim in history, making the 102.5 mile journey from the island of Bimini to Florida. She was inducted into the National Women's Hall of Fame in 1986.
This day in history - 1960
Flintstones premieres (1st prime time animation show)
Feed the hungry, and help those in trouble (NLT)
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
What's in your gym bag today?
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 - AMRAP 20
5 KB Snatch (5L / 5R) AHAP (post load)
10 OH Box Step-ups (45/25 plate)
15 Strict Back Extensions (2 second hold at top)
15 Second L-Sit / L-Hold
Support your fellow CrossFitters!
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 Tuesday (Oct. 6) at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
Are you signed up?
Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.
"R-21" CF864 Hero WOD - November 7
“We are chained by our own control. Life is nothing more than finding the key that unlocks every part of our soul.”
Shannon L. Alder
Blood is replaceable. Sweat is expected. Tears are optional.
See Ya in the Gym?
Jay and Janice
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