CrossFit 864 - No Frills Just Results
We love because HE first loved us.
-1 John 4:19
“When your mother asks, "Do you want a piece of advice?" it's a mere formality. It doesn't matter if you answer yes or no. You're going to get it anyway.”
-Erma Bombeck
This day in history - 1964 Philips begins experimenting with color TV
Feed the hungry, and help those in trouble (NLT)
Hump Day WOD's - start at: 5:15a.m./8:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - What are you focusing on today?
Please be on time (early enough to warm up before the Buy In) Thanks for your consideration and your respect for fellow CrossFitters!
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Always starts as a group
c.) Today's WOD - AMRAP 15
5 Deadlifts
7 GHD Sit-ups
9 Atlas Stone to Shoulder
RX Movement Standards
DL Load = 225/155 / No Bouncing. No dropping from lockout.
GHD Sit-ups = Full ROM if RX. Scale to AbMat
Atlas Stone Load = AHAP. Rotate shoulders. No dropping stones.
Support your fellow CrossFitters!
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 Tuesday (Oct. 20) at 7:00p.m.
Almost Overnight WOD - October 16 (7:00pm-1:00am)
Are you signed up?
Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.
"R-21" CF864 Hero WOD - November 7
Join the CF864 Team at HIT CrossFit
Barbells for Boobs - November 14
Get signed up
Blood is replaceable. Sweat is expected. Tears are optional.
See Ya in the Gym?
Jay and Janice
No comments:
Post a Comment