CrossFit864 – No Frills Just Results

Whoever walks in integrity walks securely, but he who makes his ways crooked will be found out. -Proverbs 10:9

“Whoever is careless with the truth in small matters cannot be trusted with important matters” -Albert Einstein

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

Today’s WOD will start promptly as a group at the scheduled times above.

CrossFit864 Pump and Run – May 7, 2016. Get signed up today – No race day registration.

New CF864 Swag is here. Tees – $20 / Tanks – $15 Represent!

Skill Work – If you don’t take time to incorporate skill work into your training you will never conquer your weakness. Don’t wait for the movement to show up again to realize that you haven’t gotten any better at it. Don’t look for the easiest option. Always challenge yourself to work harder and get stronger. What’s your goal?

Strength – Deadlift (work up to a heavy set of 5) What was your last 5 RM? (5 reps – not 5 singles. No bounce.)

WOD – 3 RFT: Run 400 Meters/30 KBS (32kg./24kg.)/15 HR Push-ups

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

Be Strong. Be Legit. Never Give Up.

Jay and Janice