CrossFit 864 – No Frills Just Results
Jesus replied, “I assure you that when the world is made new and the Son of Man sits upon his glorious throne, you who have been my followers will also sit on twelve thrones, judging the twelve tribes of Israel. And everyone who has given up houses or brothers or sisters or father or mother or children or property, for my sake, will receive a hundred times as much in return and will inherit eternal life.
-Matthew 19:27-29

Human behavior flows from three main sources: desire, emotion, and knowledge.
-Plato
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 at scheduled times posted above

c.) WOD – “Helen”

3 RFT:

400 Meter Run
21 KBS – 24kg. (American)
12 Pull-ups

Beast Mode – “Heavy Helen”
3 RFT:

400 Meter Run
21 KBS – 32kg. (American)
12 Strict/Dead Hang C2B Pull-ups (palms forward)

Goal – All Unbroken reps.
Check your training log – What’s your best Helen time? Push yourself! It’s a great day for a PR!

“If you need music to motivate you, or to make you work harder, then go find something else to do.”
-Josh Everett

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.

Do you give more than you take?

NEVER GIVE UP!
Jay and Janice