Tuesday June 30, 2015

CrossFit 864 - No Frills Just Results


The one who conceals hatred has lying lips, and whoever utters slander is a fool.
-Proverbs 10:18

"It is the Bible that must judge the culture. Where a conflict results, the cultural element must give way."
-Byang Koto (1936-1975)

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 - Cleans - Starting Position/Rack Position

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD: 3 RFT

10 Clean/Jerk (135/95)
15 Burpees (Full ROM)
50 DU's (scaled = x3 singles)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

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

Have you invested in a good rope?

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

Upcoming CF864 Events:

Kids Camp July 13-16 Get signed up today. Spots are filling up.

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

July 4 Holiday Schedule: 
July 3rd - 5:15a.m. and 9:00a.m. only
No Saturday July 4th WOD. 
Back to normal schedule on Monday

Check CrossFit864 on Facebook for updates

#1 Priority today - Don't Quit

Losers quit when they fail. Winners fail until they succeed.

Keep your life free from love of money, and be content with what you have.

-Hebrews 13:5

Do not repeat anything you will not sign your name to.
-Proverb (Arthur Unknown)

Have a great day!

NEVER GIVE UP!
Jay and Janice