Tuesday January 6, 2015

CrossFit 864 - "No Whining Zone"

 The Lord God took the man and put him in the garden of Eden to work it and keep it.
-Genesis 2:15

Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.-Lao Tzu

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start together as a group.

Reminder - January Dues (NLT Monday Jan. 1, 2015) 
$25.00 Late fee on all dues after Jan. 1.Thank you for your consideration!  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD 21-18-15-12-9-6-3 reps for time of:

95-lb. Power Cleans
Sit-ups
Back Extensions
CF HQ Friday 141226

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

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

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

NEVER GIVE UP!

Jay and Janice