CrossFit Eight.Six.Four

Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7

“We must remember that the test of our religious principles lies not just in what we say, not only in our prayers, not even in living blameless lives – but in what we do for others”
-Harry S. Truman

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

#1 Priority today – Show up!

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. Out of respect for the ones that showed up on time – If you are late please wait until the next WOD starts. Thanks!

b.) Today’s WOD: 21-15-9

Deadlift
K2E

Poor DL form = Scaled. No bouncing reps!

RX Movement Standards
Load = 1.5 Body weight on bar
K2E – Palms forward / knees must touch elbows
.
c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday October 6 at 7:00p.m.

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

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.
“R-21” CF864 Hero WOD – November 7

It’s Friday…How dedicated are you?

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice