CrossFit Eight.Six.Four

Excuses or Results? You pick…

He who covers an offense promotes love; but he who repeats a matter separates best friends. Whoever mocks the poor reproaches his Maker. He who is glad at calamity shall not be unpunished.
-Proverbs 17: 5,9

“If a free society cannot help the many who are poor, it cannot save the few who are rich.”
-John F. Kennedy

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:

Tabata 8 x 20/10 – Alternating

1.) Deadlift (body weight on bar)
2.) Atlas Stone to Shoulder

Deadlift – Full ROM / No Bounce / Score = total reps completed

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 5) 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 CrossFit864 on Facebook for updates

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 3