CrossFit864 – No Frills Just Results

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

All Buy-In/WODs – Start promptly as a group at the scheduled times above. Respect your fellow CrossFitters!

Reminder – April Dues (NLT Friday April 1) Late fee added after April 1. Thank You!

Strength – Back Squat 3RM (work up to a heavy set of 3) Post weight in your training log.

WOD – 30 Back Squats/1 Mile Run /(RX Load = Bodyweight on bar/Beast Mode = 1.5 Times Bodyweight. 5 Minute cap on squats)

April Challenge – No Liquid Sugar/Max Rep Double-Unders

Rules for the No Liquid Sugar Challenge:
1. If you accept the challenge – sign up on the whiteboard.
2. You can’t drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane, no artificial sweeteners. Examples – soft drinks (including artificially sweetened diet soft drinks) sweet tea, sports drinks (Gatorade, etc.) check the ingredient list – if it has sugar it’s out.
3. If you fail and drink liquid sugar during the month of April, cross out your name. Do not erase your name!

Rules for the Max Rep Consecutive Double-Under Challenge:
1. A double-under is considered consecutive when no single jumps are performed in between doubles.
2. All reps must be performed at the gym (CrossFit864) DUs in WOD do not count toward challenge.
3. Post your DUs on a daily basis.

If you can’t do double-unders this is a good time to incorporate a lot of skill work. You can still sign up for the challenge and document your single-unders. Post the number of double-unders completed during your skill work/practice (goat work) during the month of April.

A fail on the sugar challenge or the DU challenge = Fail for the entire April Challenge. You must make a commitment to both.

Unless commitment is made, there are only promises and hopes… but no plans. -Peter Drucker

Be Strong – No Excuses!

Janice and Jay