CrossFit 864 – “No Whining Zone”

Taste and see that the LORD is good; blessed is the man who takes refuge in him.
-Psalms 34:8

“To have a right to do a thing is not at all the same as to be right in doing it.”
-G.K. Chesterton

Today’s WOD’s – start at:
5:15a.m./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 – Tabata

Alternating Tabata (8×20/10)
1.) Plank Hold (on elbows – stay tight, flat – no sagging)
2.) DU’s (scale to fast singles)

Alternating Tabata (8×20/10)
1.) K2E
2.) Lateral Hops (move AFAP)

Skill Work: L-sit (rings, bar, parallettes)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

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 us out at CrossFit864 on Facebook

Always work hard! Always have fun!

NEVER GIVE UP!
Jay and JaniceT