Therefore, as you received Christ Jesus the Lord, so walk in him.
-Colossians 2:6

Life is about making an impact, not making an income.
-Kevin Kruse

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?

b.) Buy In – start as a group.

c.) Today’s WOD – CrossFit Games Open 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans

9 handstand push-ups
3 cleans

12 handstand push-ups
6 cleans

15 handstand push-ups
6 cleans

18 handstand push-ups
6 cleans

21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Rx Load – Men clean 185 pounds / Women clean 125 pounds

See CrossFit Games site for full movement standards

If you choose not to follow the Rx movement standards – post your time under scaled even if you use the Rx weight for the workout.

2015 CrossFit864 In-house Games Open WOD #3 (15.4) – posted at CF864.
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym.

Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete.

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

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

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

“Sometimes those who give the most are the ones with the least to spare.”
-Mike McIntyre

Have a great weekend!

NEVER GIVE UP!
Jay and Janice