Friday September 4, 2015

CrossFit Eight.Six.Four

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23


"A friend is someone who knows all about you and still loves you."
Elbert Hubbard

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

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

#1 Priority in the gym today - Show up and do hard work!


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: 21-15-9

Power Clean 
Pull-ups 

RX Movement Standards 

Hand position on bar must be outside of knees on cleans - any other position is scaled. RX Load = 185/135

Pull-ups = Palms forward. Strict or kip will be RX.

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Check CrossFit864 on Facebook for updates 

Monday September 7 (Labor Day) 9:00a.m. only - Are you signed up on whiteboard at gym?

Ladies Bible Study at CF864 - Tuesday September 8 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