Monday January 26. 2015

CrossFit Eight.Six.Four

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.
-Romans 12:9-13

Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself. The question remains: What is worth defending? What is worth dying for? What is worth living for?”
-William J. Bennett – in a lecture to the United States Naval Academy November 24, 1997

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – “Chris Kyle”

3 RFT:
40 KB Swings – 24kg/16kg
40 Box Jumps 24/20
40 Thrusters 65/45
40 Elevated Push-ups (feet on 24/20 box)

Chris Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.
Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.
Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”

Form! Scale/modify based on your strength/fitness level. Out of respect for your fellow CrossFitters PLEASE listen to the movement standards as they are covered before the WOD starts.
Thanks! Work hard! Have fun!

d.) Cash Out – Finish Strong

Results or Excuses – Pick one
Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

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

MRT – Tonight
Monday, January 26 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Always remember why we are free and who is fighting for that privilege.

Have a great Monday!

NEVER GIVE UP!
Jay and JaniceM

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