Tuesday September 1, 2015

CrossFit 864 - No Frills Just Results

Submit yourselves therefore to God. Resist the devil, and he will flee from you.
-James 4:7

We are what we believe we are.
-C.S. Lewis

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. 

Please be on time (early enough to warm up before the Buy In) Thanks for your consideration! 

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you for your consideration! We appreciate you.

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

Do you include "skill work" in your warm-up before the buy in? Were you able to do unassisted bar or ring dips? Good movement to work on until you build the strength to do them without assistance. All of these movements will show up again. Don't be satisfied with scaling them forever. Make your weakness your strength!
c.) WOD - 3 RFT:

10 Front Squats 
20 Box Jumps 
Suitcase Carry
30 DU's (scaled to x4 singles)

RX Movement Standards 
Front Squat load = 75% of body weight
Box Jumps - 24/20

Suitcase Carry - to 100 meter mark switch hands and back. Must complete 100 meters with same hand before switching. 10 burpee penalty each time you put KB down. Complete burpees at the end of each round. 
RX Load = 32kg./24kg. Bell
NFT - Abdominal Strength - 3 x Max Plank Hold (on elbows) No sagging / No bridging 

Have you invested in 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 (Sept 8) 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

“Grace is what God gives us when we don't deserve and mercy is when God doesn't give us what we do deserve”

Who completed the August pull-up / dip challenge? Post it on CrossFit864 Facebook if you started and finished the challenge. Who started and quit? 

Have a great day!

NEVER GIVE UP!
Jay and Janice