Thursday May 14, 2015

CrossFit 864 - No Frills Just Results

But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.
-1 Corinthians 15:10

“Happiness is not a goal…it’s a by-product of a life well lived.” 
-Eleanor Roosevelt

1.7 billion people lack access to clean water.
-The Hunger Project

Today's WOD's - start at:
5:15a.m./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) 

Floor Press - Monday's
Deadlift - Thursday's

Skill Work/Goat Work = Making your weakness your strength.

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

Constantly Varied - Be Prepared - Don't get in a Rut!

Skill Work Today - Ring Dips / Ring Holds

Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) Strength - Deadlift (work up to a heavy single)

NFT - 2 X 10 Back Extensions (slow pace)

d.) Conditioning - AMRAP 12

15 KBS 
10 No P-U Burpees
5 Box Jumps

Rx=
KB Load - 24kg./16kg. - American
Box - 24/20

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.

Being defeated is optional.

“Happiness…consists in giving, and in serving others.” 
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice