CrossFit Eight.Six.Four

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

“Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. ”
-Stephen Kendrick

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – February Dues (NLT Sunday Feb. 1, 2015)
$25.00 Late fee on all dues after Feb. 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – 3 RFT:

12 Bench Press or Floor Press
15 Strict, Dead hang Pull-ups, palms forward
Run 400 Meters

Rx Load on Bench Press = your body weight on bar
Pull-ups = strict, no kip, palms forward

Scale/modify based on your strength/fitness level
Rx = Movement Standards-Full ROM/Form/Load

If unable to complete as Rx – see scaled/modified instructions on whiteboard at the gym.

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Friday Special – Ask Gunny about a deal on a CF864 tee. Check out the new L/S tees in the gym. Grab your favorite color – they are going fast. Represent!

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

Results or Excuses – You can’t have both

“Every man is a hero if he strives more for others than for himself alone.”
-Lloyd Alexander

Have a great weekend!

NEVER GIVE UP!
Jay and Janice