Wednesday June 24,2015

CrossFit 864 – No Frills Just Results

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
-Luke 6:38
“Love only grows by sharing. You can only have more for yourself by giving it away to others.”
-Brian Tracy
Feed the hungry, and help those in trouble (NLT)
This day in history – 1938
Federal minimum wage law guarantees workers 25 cents per hour (rising to 40 cents by 1945) and a maximum 44 hour working week.

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How’s your rack position with a bar or KB’s? How are your pull-ups? Power Clean?…

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Always starts as a group

c.) WOD – For Time:

100 Lateral Hops over PVC Parallettes
80 One Arm KBS (40 each side)
60 Flutter Kicks (4 count)
40 Step Walking Lunge (plate overhead – 45/25)
20 Atlas Stone to Shoulder (alternate – 10 each side)

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

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

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym!

NEVER GIVE UP!
Jay and Janice

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