CrossFit 864 - No Frills Just Results
“But ask the beasts, and they will teach you; the birds of the heavens, and they will tell you; or the bushes of the earth, and they will teach you; and the fish of the sea will declare to you. Who among all these does not know that the hand of the Lord has done this? In his hand is the life of every living thing and the breath of all mankind.
-Job 12:7-10
“Adopt the pace of nature: her secret is patience.”
-Ralph Waldo Emerson
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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
Reminder - August Dues (NLT Monday August 3, 2015)
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group at scheduled times posted above
c.) WOD - 4 RFT:
25 KBS
400 Meter Run
RX Load = 24kg./16kg. KB - American Style (OH)
Please do not drop KB. Thank you!
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.
#1 Priority today - Don't Give Up!
Losers quit when they fail. Winners fail until they succeed.
Have a great day!
Jay and Janice
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