CrossFit864 – No Frills Just Results
Three things will last forever—faith, hope, and love—and the greatest of these is love. -1 Corinthians 13:13
“How can you expect to dwell with God forever, if you so neglect and forsake him here?” -Jonathan Edwards
Today’s WODs start at: 5:15a.m./8:00a.m.
All Buy-In/WODs – Start promptly as a group at the scheduled times above. Respect fellow CrossFitters!
CrossFit864 Pump and Run – May 7, 2016. Get signed up today
Reminder – April Dues (NLT Friday April 1) Late fee added after April 1. Thank You!
WOD – 8 RFT: 12 Step Walking Lunge/8 Back Extensions/6 Dips (bar or rings – scale = 30 second hold on dip bar)
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.
“If you had started doing anything two weeks ago, by today you would have been two weeks better at it.” -John Mayer
Be Strong – No Excuses!
Janice and Jay