Wednesday November 4, 2015

CrossFit 864 - No Frills Just Results


I form light and create darkness, I make well-being and create calamity, I am the Lord, who does all these things.
-Isaiah 45:7

“Whoever is happy will make others happy.” 
-Anne Frank

This day in history - 1980
Ronald Reagan (R) defeats incumbent US President Jimmy Carter (D) by a landslide 

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


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

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

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 18

20 Second HS Hold
Crawl - 1 length of gym
20 Second Hold on Pull-up Bar
100 Meter Suitcase Carry - 50M and back 

RX Movement Standards - Full ROM
KB - one 32kg/24kg Switch hands at 50M

Support your fellow CrossFitters!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

New CF864 Swag in the gym. Hoodies and Tees. Thanks for representing and supporting your box! 

"R-21" CF864 Hero WOD - November 7 

Ladies Bible Study at CF864 Tuesday (Nov 17) at 7:00p.m.

Barbells for Boobs - November 14
Join the CF864 Team at HIT CrossFit 

Get signed up

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice