CrossFit864

Security of the One Who Trusts in the LORD. 
“He who dwells in the shelter of the Most High Will abide in the shadow of the Almighty.”
-Psalm 91:1

Faith is to believe what we do not see, and the reward of this faith is to see what we believe. 
-Augustine

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

Today’s Workout – Part 1 Posted on whiteboard

Part 2 – Complete 3 Rounds – AFAP

Run 400 Meters
12 Ground to Shoulders (95/65)
21 Strict Pull-ups (dead hang)

Goal = all unbroken reps. 
Move fast on the ground to overhead.
If you do not have chin over the bar and do not reach full extension (no bent elbows) at the bottom of the pull-up – post your time under scaled. Half reps are not RX’d! Looking for quality reps.

Train Hard. Train Heavy. Train Fast. Train Smart

Post your time on CrossFit864 Facebook

How’s your nutrition looking this week? Junk? ….That’s what your results are going to look like. 
Remember 70% Kitchen, 30% Gym.

Check out the new CF864 tees at the gym. Grab your favorite color before someone else does. 

Have a great Friday!

BE STRONG!
Jay and Janice