Friday January 23, 2015

CrossFit Eight.Six.Four

The LORD gives strength to his people; the LORD blesses his people with peace.
-Psalms 29:11

“A brave man acknowledges the strength of others.”
-Veronica Roth

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – “Elizabeth”

21-15-9 Reps for time:

Clean – 135 Pounds
Ring Dips

Full ROM on ring dips / No band assisted dips on today’s WOD. Can’t do ring dips? Are you including them in your skill work / warm up so that you will be stronger when they show again?

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Friday Special – Ask Gunny about a deal on a CF864 tee. Represent!

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

Results or Excuses – You can’t have both

Be humble and consider others more important than yourselves.
-Philippians 4:3

Have a great weekend!

NEVER GIVE UP!
Jay and Janice

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