CrossFit864

Do Work!

“But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves.” 
-James 1:22

When will our consciences grow so tender that we will act to prevent human misery rather than avenge it?
-Eleanor Roosevelt

Today’s Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Buy in if you show up late – 5 Burpee Penalty for each minute that you are late.

Reminder – August Dues (No later than August 1) 
Thank you!

Part 1 – Posted on whiteboard. Complete all of Part 1 before starting Part 2.

Part 2 – Complete the following for time – AFAP:

40 DU’s (scaled = x 3 singles)
40 Strict Pull-ups (No kip)
40 Box Jumps (24/20)
40 OHS (45/25 plate) scaled = PVC
40 One Arm Push Press (Kbell) 20 each side
40 DU’s (scaled = x 3 singles) 

FORM / FROM (Full Range of Motion)

Quality!
A fast WOD time is not impressive if you have sloppy form and do not use full range of motion. We would rather see a workout with a few quality reps vs. a WOD full of half reps. Work on your mobility if that’s what keeps you from doing Full ROM.

Train Hard. Train Heavy. Train Smart

Multi-Family Yard Sale at CF864 Saturday morning starting at 7:30a.m.

All Christians are but God’s stewards. Everything we have is on loan from the Lord, entrusted to us for a while to use in serving Him.
-John MacArthur

BE STRONG!
Jay and Janice