Tuesday April 28, 2015

CrossFit 864 - No Frills Just Results

Whoever goes about slandering reveals secrets; therefore do not associate with a simple babbler.
-Proverbs 20:19

Gossip needn't be false to be evil — there's a lot of truth that shouldn't be passed around. 
-Frank A. Clark

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

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

Reminder - May Dues (NLT Friday May 1, 2015) 
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.

"If you need music to motivate you, or to make you work harder, then go find something else to do." 
-Josh Everett (CrossFit Athlete / Coach)

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD - 4 RFT:

25 T2B
25 Push-ups (HR)
60 Second Plank Hold - Top of Push-up (No Sagging)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 5) 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 us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.

-H. Jackson Brown, Jr.

NEVER GIVE UP!

Jay and Janice