Tuesday March 24, 2015

CrossFit 864 - No Frills Just Results

You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.
-Galatians 5:13

“No one is useless in this world who lightens the burdens of another.” 
-Charles Dickens

Don't look for ways to make your workout easier - look for ways to make yourself better. 

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 - 6
15 KBS (24/16KG.) American Style
100 Single-unders

Rest - 1 Minute

AMRAP - 6
15 Jumping Air Squats
10 Box Step ups (24/20)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - 15.4 is coming! Are you ready?

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

“Love is not patronizing and charity isn't about pity, it is about love. Charity and love are the same -- with charity you give love, so don't just give money but reach out your hand instead.” 

-Mother Teresa

Make today a great day! 

NEVER GIVE UP!

Jay and Janice