Friday February 20,2015

CrossFit Eight.Six.Four
In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’”
-Acts 20:35

“Every man is a hero if he strives more for others than for himself alone.”
-Lloyd Alexander

Results or Excuses – pick one

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

a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?

b.) Buy In – start as a group.

c.) Today’s WOD – 4 Rounds:

Max Rep Push Press
10 Strict Dead Hang Pull-ups (palms forward)
150 Fast Singles

Rx’d Load for Push Press = 115/85.
Rep count stops when the bar is racked or put on floor.
Post amount of reps completed for each individual round.

Rx’d Pull-ups = palms forward / no kip / chin must be over bar and arms fully extended at the bottom of the rep – no bent elbows.

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

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

Have a great weekend! Stay warm!

NEVER GIVE UP!
Jay and Janice

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