CrossFit 864 - No Frills Just Results
Blessed is the nation whose God is the Lord, the people whom he has chosen as his heritage!
-Psalm 33:12
“If we ever forget that we're one nation under God, then we will be one nation gone under.”
-Ronald Reagan
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 - For Time: 10-20-30-40 Reps
KBS (24kg./16kg.)
Burpee (Full ROM)
AbMat Sit-ups
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:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday (August 25) at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
#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
Endurance produces character, and character produces hope.
-Romans 5:4
Have a great day!
Jay and Janice
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