Tuesday February 24, 2015

CrossFit 864 - Results or Excuses? 
Which one best describes you today?

Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.
-Proverb 19:17


“I don't want to live in the kind of world where we don't look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I cant change the way anybody else thinks, or what they choose to do, but I can do my bit.” 
-Charles de Lint

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

Check CrossFit864 Facebook for updates

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: AMRAP -7 

10 UB KBS
10 Lateral Jumps over KB
1 Push-up 

Load on KBS = 32KG./24KG.
Lateral Jumps = each jump equals 1 rep (10 total jumps)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - HSPU / Hold

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (2-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Make today a great day! 

NEVER GIVE UP!

Jay and Janice