CrossFit864 – No Frills Just Results

Do not let sin control the way you live; do not give in to sinful desires. -Romans 6:12

The Seven Social Sins are:

Wealth without work.
Pleasure without conscience.
Knowledge without character.
Commerce without morality.
Science without humanity.
Worship without sacrifice.
Politics without principle.

-Frederick Lewis Donaldson

Today’s WODs start at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

All Buy-In/WODs – Start together as a group at the scheduled times above.

Strength – Floor Press 1 RM (Set a new 1 RM PR today)

WOD –  12-1: KB Goblet Squats/KB Swings – For Time

12 Goblet Squats/12 Swings

11 Goblet Squats/11 Swings

10 Goblet Squats/10 Swings

Continue by descending 1 rep per round until you reach 1 squat/1 swing.

RX Load = 24kg./16kg. – Full depth squats / American swings. Goal – Unbroken rounds

Awesome job by everyone that completed CF Games Open 16.3! Get ready for 16.4.

March Challenge – 1,000 Sit-ups

Don’t quit when you reach 1,000 – our winner will be the one that accumulates the most sit-ups during March.

Rules for the 1000 Sit-up Challenge:
1. You must complete 1000 sit-ups (CrossFit AbMat sit-ups) during the month of March
2. You can do them anywhere (school, work, gym, church, grocery store, home, etc.).
3. Sit-ups done in warm-ups and WODs can be counted.
4. Post your reps on the whiteboard DAILY and keep a personal log of sit-ups completed.

Be Strong – No Excuses!

Janice and Jay