CrossFit Eight.Six.Four
But take care that this right of yours does not somehow become a stumbling block to the weak.
-1 Corinthians 8:9
If your religion doesn’t teach you the difference between good and evil, your religion is worse than useless.
-Dennis Prager
Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
Remember – The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.
b.) Today’s WOD
5 Minutes – Deadlift
-Conventional Style Deadlift
-For total pounds
-No Bounce
-Full ROM
-RX Load = 1.5 time body weight
Rest 2 Minutes
Tabata – B2B Squats (Full ROM)
8 x 20/10
Rest 2 Minutes
5 Minutes – ME KBS
-RX Load = 24kg./16kg.
-American KBS
-Total reps
Jacked up form = SCALED.
c.) Cash Out – Finish Strong
Upcoming CF864 Events:
Saturday a.m. WOD kicks off at 0830
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday June 30 at 7:00p.m.
New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!
Kids Camp July 13-16
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Looking for the dedicated CrossFitters to show up and represent today!
Have a great weekend! See you Saturday morning…
NEVER GIVE UP!
Jay and Janice