CrossFit864 – No Frills Just Results
“Shout it aloud, do not hold back. Raise your voice like a trumpet.” -Isaiah 58:1
“God, we exist for Your glory. Showcase Your power through this land. Display Your justice in our courts, wisdom in our governments, guidance in our schools and love in our homes.” -Max Lucado
Today’s WODs start at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Buy-In/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.
MDM – Memorial Day Murph on Monday, May 30 at CF864 – 9:00a.m.
Reminder – May Dues NLT May 1. Thank you!
WOD: 21-15-9 of PC (135/95), T2B
Need help with Post WOD Recovery? What does you post WOD nutrition look like?
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?
“Live in the sunshine, swim the sea, drink the wild air.” -Ralph Waldo Emerson
Be Strong. Be Legit. No Excuses!
Janice and Jay