Friday January 30, 2015

CrossFit Eight.Six.Four

"And why worry about a speck in your friends eye when you have a log in your own?"
-Matthew 7:3

“Often those that criticize others reveal what he himself lacks.

-Shannon L. Alder

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - February Dues (NLT Sunday Feb. 1, 2015) 
$25.00 Late fee on all dues after Feb. 1.

Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - Cindy or Mary 

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

or

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Friday Special - Ask Gunny about a deal on a CF864 tee. Check out the new L/S tees in the gym. Grab your favorite color - they are going fast. Represent!


Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates 

Results or Excuses - You can't have both

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend!

NEVER GIVE UP!
Jay and Janice