CrossFit 864 - No Frills Just Results
And if your hand causes you to sin, cut it off. It is better for you to enter life crippled than with two hands to go to hell, to the unquenchable fire. And if your foot causes you to sin, cut it off. It is better for you to enter life lame than with two feet to be thrown into hell. And if your eye causes you to sin, tear it out. It is better for you to enter the kingdom of God with one eye than with two eyes to be thrown into hell, ‘where their worm does not die and the fire is not quenched.’
-Mark 9:43-48
“How wonderful it is that nobody need wait a single moment before starting to improve the world.”
-Anne Frank
This day in history - 1928
Walt Disney's Mickey Mouse appears in NY in "Steamboat Willie"
Feed the hungry, and help those in trouble (NLT)
Hump Day WOD's - start at: 5:15a.m./8:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - What weakness are you working 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 - Annie are you OH-K?
- 50 Double Unders
- 50 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 40 Double-Unders
- 40 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 30 Double-Unders
- 30 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 20 Double-Unders
- 20 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 10 Double-Unders
- 10 Sit-Ups
- 10 OH Walking Lunges (45/25)
AbMat Sit-ups (Full ROM)
Lunge - 45/25 Plate OH
RX Movement Standards - Full ROM
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
-Philippians 4:3
Support your fellow CrossFitters!
d.) Cash Out - Finish Strong
DU's on a $2 jump rope? Good luck! Time to get a rope that fits you.
http://www.rxsmartgear.com/ropes/
http://www.rxsmartgear.com/ropes/
Upcoming CF864 News/Events/Updates:
Samaritan's Purse - Operation Christmas Child. See info on the board at CF864
Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.
Samaritan's Purse - Operation Christmas Child. See info on the board at CF864
Ladies Bible Study at CF864 - Tuesday December 1 at 7:00p.m.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
“If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall
Blood is replaceable. Sweat is expected. Tears are optional.
See Ya in the Gym?
Jay and Janice
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