CrossFit 864 – No Frills Just Results

“Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?”
-Romans 8:35

“We make time for what we truly value. We build habits and routines around the things that really matter to us. This is an important principle to understand as we seek to build our lives around the gospel. Do you want a cross centered life? A cross centered life is made up of cross centered days.”
-C.J. Mahaney

Do you look for ways to make your workout easier or do you look for ways to make yourself stronger?

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

Check CrossFit864 Facebook for updates

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD – 5 RFT:

21 KBS – 24kg./16kg. (American Style) Goal – Unbroken
12 GHD Sit-ups (Full ROM) Scale to AbMat Sit-ups
30 DU’s (Scale to 100 fast singles)

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 21 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

Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.

Make today a great day!

NEVER GIVE UP!
Jay and Janice