Tuesday, October 6, 2015

Wednesday October 7, 2015


CrossFit 864 No Frills Just Results

Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
-Matthew 5:12 

It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow. 

-Robert H. Goddard

This day in history - 1984
Walter Payton passes Jim Brown as NFL's career rushing leader

Feed the hungry, and help those in trouble (NLT)


Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.


Hump Day WOD's - start at: 5:15a.m./8:00a.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 - EMOM 15

Every minute on the minute for 15 minutes:

Even - 15 Second Squat Stretch then 10 Wall Ball Shots
Odd - 15 Second Plank Hold then 10 Ball Slams 

Support your fellow CrossFitters!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Oct. 20) 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 

"A trophy carries dust. Memories last forever."
-Mary Lou Retton

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

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