Tuesday February 3, 2015

CrossFit 864 - "No Whining Zone"

Do not be quickly provoked in your spirit, for anger resides in the lap of fools.
-Ecclesiastes 7:9

“A quick temper will make a fool of you soon enough.”
-Bruce Lee

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 - 4 RFT:

25 Box Step-ups (holding plate - 45/25) 
25 DU (scale to x3 fast singles)
25 Burpees (full burpees) 

On step-ups plate can be held at any position - OH or at chest level.
Burpees - chest and thighs to floor / no sagging. Arms FULLY extended overhead with a clap.

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Always work hard! Always have fun!

NEVER GIVE UP!

Jay and Janice