Wednesday July 8, 2015

CrossFit 864 - No Frills Just Results


Whoever gives to the poor will not want, but he who hides his eyes will get many a curse.
-Proverbs 28:27

“Find out how much God has given you and from it take what you need; the remainder is needed by others.” 

-Saint Augustine

“1 billion people in the world are chronically hungry. 1 billion people are overweight.” 

-Mark Bittman

“If we can conquer space, we can conquer childhood hunger.” 
-Buzz Aldrin

Feed the hungry, and help those in trouble (NLT)

This day in history - 1693
NYC authorizes 1st police uniforms in American colonies

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How's your rack position with a bar or KB's? How are your pull-ups? Power Clean? Hollow Rocks? Form check! Find something that you consider a weakness...include it in your skill work until it's your strength. Don't wait until it shows up again in the next WOD to realize that "Oh yea...I stink at that!"

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

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Always starts as a group

c.) WOD - Complete the following for time:

In the following order.

100 Jump Rope - Fast Single-unders 

90 KBS - Russian (24kg./16kg.)

80 Squats

70 Walking Lunge (70 step)

60 Hollow Rocks 

50 Sledge Hammer Strikes

40 Wall Ball

30 Ball Slams

20 Tire Flips - AHAP

10 Atlas Stone to Shoulder - AHAP

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday July 14 at 7:00p.m.

Kids Camp July 13-16. Get signed up today

"Real living is living for others."

-Bruce Lee

See Ya in the Gym!

NEVER GIVE UP!
Jay and Janice