Friday January 9, 2015

CrossFit Eight.Six.Four

And let us consider how to stir up one another to love and good works.
-Hebrews 10:24

"A book lying idle on a shelf is wasted ammunition."
-Henry Miller

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - EMOM 15

5 Box Jumps (24/20)
5 Ball Slams
5 No Push-up Burpees

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice