Friday February 6, 2015

CrossFit Eight.Six.Four

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

“Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. ”

-Stephen Kendrick

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 - 3 RFT:

12 Bench Press or Floor Press 
15 Strict, Dead hang Pull-ups, palms forward
Run 400 Meters

Rx Load on Bench Press = your body weight on bar
Pull-ups = strict, no kip, palms forward

Scale/modify based on your strength/fitness level
Rx = Movement Standards-Full ROM/Form/Load

If unable to complete as Rx - see scaled/modified instructions on whiteboard at the gym.

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!

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates 

Results or Excuses - You can't have both

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice