CrossFit 864 – No Frills Just Results
The light shines in the darkness, and the darkness has not overcome it.
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.”
Don’t look for ways to make your workout easier – look for ways to make yourself stronger.
Today’s WOD’s – start at:
Check CrossFit864 Facebook for updates
ALL WODs / Buy In – start together as a group.
$25.00 Late fee on all dues after April 1.
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 – 3 RFT:
Run 400 Meters
12 Strict / Dead Hang Pull-ups
Rx Load = Bodyweight on bar
Beast Mode = 1.5 times bodyweight on bar
No Bounce on DL – Quality reps.
d.) Cash Out – Finish Strong
Scale/modify based on your strength/fitness level.
Rx = Movement Standards/Form/Full ROM/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday April 7 at 7:00p.m.
CF864 2015 Pump and Run – May 9, 2015
Rhythm on the Rails 5k Run – May 16 (sign up at gym)
Check us out at CrossFit864 on Facebook
“Love is not patronizing and charity isn’t about pity, it is about love. Charity and love are the same — with charity you give love, so don’t just give money but reach out your hand instead.”
Make today a great day!
NEVER GIVE UP!
Jay and JaniceRead More