Friday March 13, 2015

CrossFit Eight.Six.Four

Owe no one anything, except to love each other, for the one who loves another has fulfilled the law.
-Romans 13:8

"Remember Christ's disciples. They rowed their heavy ships to shore, then abandoned everything to follow Christ."
—Ælfric of Eynsham (c. 955-c. 1010)

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 - CrossFit Games Open 15.3

14-Minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb ball to 10'
W 14-lb ball to 9'

2015 CrossFit864 In-house Games Open WOD #3 (15.3) - posted at CF864. 
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym. 

Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete. 

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

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

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

“Sometimes those who give the most are the ones with the least to spare.”

-Mike McIntyre 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice