Tuesday June 2, 2015

CrossFit 864 - No Frills Just Results

And whenever you stand praying, FORGIVE, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25

To carry a grudge is like being stung to death by one bee. 
-William H. Walton

“All along, let us remember we are not asked to understand, but simply to obey...”
-Amy Carmichael

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. 

Skill Work Today - KB Clean / KB Rack Position


a.) Warm-up/Skill Work/Mobility 

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

c.) WOD: 21-15-9

Deadlift 
Box Jump 
Strict K2E

RX DL Load = 225/155 - Conventional Style / grip bar outside of legs. No Bounce on the DL control bar to ground. TnG Reps.
RX Box Jump = Guys 24 + 1 Bumper Plate / Girls 24. Hips open on box.
RX T2B = Strict/Dead Hang/No Kip - Elbows must touch knees on every rep if RX. Palms forward.

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 (June 2) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today - Be Awesome!

NEVER GIVE UP!
Jay and Janice