Tuesday February 10, 2015

CrossFit 864 

Results or Excuses - Which one best describes you today?

“Whoever covers an offense seeks love, but he who repeats a matter separates close friends.” 
-Proverbs 17:9

Friends are born, not made.
-Henry B. Adams

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

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD

Tabata - 20/10 x 8
Box Jumps (24/20) Scale to step-ups

Rest 2 Minutes - then complete

3 RFT:
15 Push Press (95/65)
15 Push ups (HR)

d.) Cash Out - Finish Strong

Skill Work - MU (Muscle Up's)
Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Join us Tuesday February 10 at 7:00 p.m. Play4Kay Pink Out Game
Help the Blue Hose fight cancer. Join the CF864 crew as we support the Blue Hose. 

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Make it a great day! 

NEVER GIVE UP!

Jay and Janice