CrossFit 864 - No Frills Just Results
Be completely humble and gentle; Be patient, bearing with one another in love. Make every effort to keep the unity of the spirit through the bond of peace.
-Ephesians 4:2-3
“In marriage do thou be wise: prefer the person before money, virtue before beauty, the mind before the body; then thou hast a wife, a friend, a companion, a second self.”
-William Penn
This day in history - 1965
"A Charlie Brown Christmas" premieres
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?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Always starts as a group
c.) Today's WOD
3 x 1 Minute:
T2B
Single-Unders
One Arm KBS (AHAP - switch as needed)
Stone to Shoulder (wear long sleeves)
Plank Hold (on elbows) no sag/no bridge - penalty each drop 100M run
Support your fellow CrossFitters!
It took more than a day to put it on.
It will take more than a day to take it off.
Move!
d.) Cash Out - Finish Strong
Upcoming CF864 News/Events/Updates:
Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! We appreciate you!
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 at 7:00p.m.
Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box! We appreciate you!
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 at 7:00p.m.
Talk to Santa about a new jump rope because you can't do DUs on a $2 rope!
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. Small/Medium - $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
-Philippians 4:3
If we don't support our own community - who will?
“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
I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18
CF864 - No Whining Zone!
See Ya in the Gym?
Jay and Janice
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