CrossFit 864 – No Frills Just Results

Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.
-John 14:27

“Guard against the impostures of pretended patriotism.”
-George Washington

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.

Skill Work Today – KB Snatch Form
a.) Warm-up/Skill Work/Mobility

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

c.) WOD – 10 x

3 Power Cleans (touch and go) AHAP – focus on form
Try a different clean today – Axle Bar, Double KB Cleans, Heavy Single KB Cleans.

6 KB Snatch – 6 each arm (AHAP) with good form

9 GHD Sit-ups (sub AbMat Sit-ups holding plate – 45/25)

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 (June 2) at 7:00p.m.

CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don’t talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today – Yesterday is in the past, focus on today.

NEVER GIVE UP!
Jay and Janice