Monday March 23, 2015

CrossFit 864 - No Frills Just Results

Anyone who does not love does not know God, because God is love
-1 John 4:8

“Don't look for the ninety percent of the darkness in a person's soul. Look for the ten percent of light they have left, then lend them yours because light was meant to be shared.”
-Shannon L. Alder

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

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 - “Bell” 3 RFT of:

21x Deadlift 185/135
15x Pull-up
9x Front Squat 185/135

No rack / bar starts on floor

Bell CF HQ Hero WOD
Air Force Senior Airman Bryan R. Bell, 23 of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 in Afghanistan, of injuries suffered when his vehicle struck an IED (improvised explosive device.)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work, Skill Work, Skill Work. Any questions?
15.5 is coming! Last Open WOD. Are you ready?

2015 CrossFit864 In-house Games Open WOD and CF HQ Open -  
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.

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook for updates and movement demos

Are you getting better at DU's (Double-unders)

Have you invested in a good rope? 

It's time to quit blaming it on the rope!

http://www.rxsmartgear.com/ropes/

MRT - Tonight  
Monday, March 23 (after last WOD) 7:00p.m.

“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

It's Monday - Let's do this! Make today a great day! 

NEVER GIVE UP!

Jay and Janice