Thursday April 2, 2015

CrossFit 864 - No Frills Just Results

But if you have bitter jealousy and selfish ambition in your hearts, do not boast and be false to the truth.

-James 3:14

“Anger, resentment and jealousy doesn't change the heart of others-- it only changes yours.”

-Shannon L. Alder

Reminder - April Dues (NLT Wednesday April 1, 2015) 
$25.00 Late fee on all dues after April 1.

Thank you for your consideration! We appreciate you.

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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Clean and Press - Monday's
Back Squat - Thursday's

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

Have you invested in a good rope?

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

Train Hard. Support Others. Have Fun

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

Form! A squat above parallel is NOT a squat!

d.) Conditioning: For time


200 Single unders
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
T2B
Pushups (hand-release)
200 Single unders

No rest between singles and 10-1
Scale/modify based on your strength/fitness level. 
The movement standards will always be covered before the WOD starts please listen up so that we can get the WOD started as RX and on time.

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

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

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

Have a great Monday!

NEVER GIVE UP!
Jay and Janice