Tuesday August 11, 2015

CrossFit 864 - No Frills Just Results

For there is one God, and there is one mediator between God and men, the man Christ Jesus
-1 Timothy 2:5


“The victim mindset dilutes the human potential. By not accepting personal responsibility for our circumstances, we greatly reduce our power to change them.” 
-Steve Maraboli


Check CrossFit864 on Facebook for updates

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 - Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD: 3 Rounds - 5 Minute AMRAP / 90 Second Rest

12 DU's (scale to x 3 singles)
9 Strict T2B
6 Burpees (Full ROM)

Do you have a jump rope yet?

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

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

New T-Shirts in the box. $20 or 2 for $35

Ladies Bible Study at CF864 - Tuesday (August 11) at 7:00p.m.

70% Kitchen 30% Gym. Eat junk...your results are going to be junk.

#1 Priority today - Don't Give Up!

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

Endurance produces character, and character produces hope.
-Romans 5:4

Have a great day!

NEVER GIVE UP!
Jay and Janice