CrossFit Eight.Six.Four
9-11-15
But I say to you, Love your enemies and pray for those who persecute you.
-Jesus (Matthew 5:44)
"If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate."
-Sandy Dahl, wife of pilot of Flight 93 Jason Dahl
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
#1 Priority in the gym today - Show up and be awesome!
a.) Warm-up/Skill Work/Mobility
Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times. Out of respect for the ones that showed up on time - If you are late please wait until the next WOD starts. Thanks!
b.) Today's WOD: AMRAP - 20
9 Clean and Jerk
11 Ball Slams
RX Movement Standards
Hand position on bar must be outside of knees on cleans - any other position is scaled. RX Load = 135/95
c.) Cash Out - Finish Strong
"September 11 is one of our worst days but it brought out the best in us. It unified us as a country and showed our charitable instincts and reminded us of what we stood for and stand for."
-Sen. Lamar Alexander
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
"R-21" CF864 Hero WOD - November 7
It's Friday...How dedicated are you to your training?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Have a great weekend! Be Safe!
NEVER GIVE UP!
Jay and Janice
No comments:
Post a Comment