Friday February 13, 2015

CrossFit Eight.Six.Four

God is our refuge and strength, an ever-present help in trouble.
-Psalm 46:1

“Every man is a hero if he strives more for others than for himself alone.”

-Lloyd Alexander

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

a.) Warm-up/Skill Work/Mobility 
How much skill work/mobility have you included this week?


b.) Buy In - start as a group. 

c.) Today's WOD: Complete as many reps as possible in 18 minutes

2 DL 
2 HSPU (Full ROM)
4 DL
2 HSPU
6 DL
2 HSPU
8 DL
2 HSPU
Continue adding 2 DL's each round for 18 minutes

Rx DL = Body weight on bar. No bouncing reps. No dropping from lockout
HSPU = Head touches AbMat at bottom of each rep. Arms fully extended at top of rep. Scale to 20 second HS Hold each round.

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

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