CrossFit 864 – No Frills Just Results
Keep your life free from love of money, and be content with what you have,
-Hebrews 13:5

Do not repeat anything you will not sign your name to.
-Proverb (Arthur Unknown)

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 – Cleans – Starting Position/Rack Position

a.) Warm-up/Skill Work/Mobility

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

c.) WOD: 4 RFT

21 DU’s (Scale to x 3 singles)
15 Box Jumps (24/20)
9 HR Push-ups
200 Meter Shuttle Sprint (50M and back twice)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!

Kids Camp July 13-16

Ladies Bible Study at CF864 – Tuesday (June 30) at 7:00p.m.

Check CrossFit864 on Facebook for updates

#1 Priority today – Don’t Quit
Losers quit when they fail. Winners fail until they succeed.

It’s a new day-There are no prerequisites for being awesome today!

It doesn’t matter if you deadlift 100 pounds or 1,000 pounds, you’re still awesome! 80% of Americans don’t belong to a gym, and 50% do not exercise on a consistent basis. So if you’re doing anything at all, you’re doing much better than half of America! Congrats! Keep pushing yourself because you are one day closer to reaching your goal.
NEVER GIVE UP!
Jay and Janice