CrossFit 864 – No Frills Just Results

Be full of joy in the Lord always. I will say again, be full of joy.
-Philippians 4:4

“It is better to lose your life than to waste it.”
-John Piper

This day in history – 1962
ABC’s 1st color TV series airs – The Jetsons

Feed the hungry, and help those in trouble (NLT)

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?

Please be on time (early enough to warm up before the Buy In) Thanks for your consideration and your respect for fellow CrossFitters!

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

b.) Buy In – Always starts as a group

c.) Today’s WOD – 5 RFT:

10 Step KB pass through lunge
20 Wall Ball Shots
30 Second Handstand Hold
30 Second Static Hold on Pull-up Bar

KB Load – 32kg./24kg.

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Oct. 6) at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am) Are you signed up?

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

“Real living is living for others.”
-Bruce Lee

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice