Friday June 19, 2015

CrossFit Eight.Six.Four

But take care that this right of yours does not somehow become a stumbling block to the weak.
-1 Corinthians 8:9

If your religion doesn't teach you the difference between good and evil, your religion is worse than useless.
-Dennis Prager

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

a.) Warm-up/Skill Work/Mobility 

Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.
 
b.) Today's WOD 

5 Minutes - Deadlift 

-Conventional Style Deadlift 
-For total pounds
-No Bounce 
-Full ROM
-RX Load = 1.5 time body weight

Rest 2 Minutes

Tabata - B2B Squats (Full ROM)
8 x 20/10

Rest 2 Minutes

5 Minutes - ME KBS
-RX Load = 24kg./16kg.
-American KBS
-Total reps

Jacked up form = SCALED.

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Saturday a.m. WOD kicks off at 0830


Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Be humble and consider others MORE important than yourselves.
-Philippians 4:3


Looking for the dedicated CrossFitters to show up and represent today! 

Have a great weekend! See you Saturday morning...

NEVER GIVE UP!
Jay and Janice