CrossFit864 – No Frills Just Results
But God shows his love for us in that while we were still sinners, Christ died for us. -Romans 5:8
Jesus loves the outcasts. He loves the ones the world just loves to hate. -Relient
Today’s WODs start at: 5:15a.m./8:00a.m.
Buy-In/WOD will start promptly as a group at the scheduled times above.
MDM – Memorial Day Murph on Monday, May 30 at CF864 – 9:00a.m.
CrossFit864 Pump and Run – May 7, 2016. Get signed up today – No race day registration
Reminder – May Dues NLT May 1. Thank you!
WOD – AMRAP 20: 4 Dips (ring or bar)/ 6 GHD Sit-ups / 8 Weighted Box Step-ups
No banded dips. If unable to complete a dip – hold locked out in the top of the dip for 30 seconds each round. Scale GHD Sit-ups to AbMat Sit-ups.
Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?
May Challenge – No Bread for the month of May / 100 Air Squats every day
Rules: DO NOT eat any bread. If you eat any bread during the month you failed. Cross through your name on the board. This includes all bread – sliced bread, buns, bagels, gluten free bread, any type of bread. Accept the challenge and don’t make it too complicated – bread is bread whether it’s sliced bread or bread crumbs. 100 squats must be done every day – no missing a day and making up an extra hundred the next day. Squats can be broken up throughout the day and the “Air Squats” in the WOD can count toward your 100 for that day.
Strength/Willpower: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours – that’s hard work, discipline, dedication and determination! How committed are you? What’s holding you back? How can we help?
“The best us of life is love. The best expression of love is time. The best time to love is now.” -Rick Warren
Be Strong. Be Legit. Stay Positive. No Excuses!
Janice and Jay