CrossFit864 – No Frills Just Results

Walk in wisdom toward outsiders, making the best use of the time. -Colossians 4:5

“I don’t have time” is the grown up version of “My dog ate my homework”

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

All Buy-In/WODs – Start together as a group at the scheduled times above.

Out of respect for your fellow CF864 crew – please be on time. Thanks for your respect!

Reminder – March Dues NLT Tuesday March 1, 2016 – Thank you! $25 Late fee after March 1st.

WOD – 16.2 CrossFit Games Open Workout

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

CF Games Open 16.2 – It’s great to see CF864 athletes signed up to compete in the open.

March Challenge – 1,000 Sit-ups

Rules for the 1000 Sit-up Challenge:
1. You must complete 1000 sit-ups (CrossFit AbMat sit-ups) during the month of March
2. You can do them anywhere (school, work, gym, church, grocery store, home, etc.).
3. Sit-ups done in warm-ups and WODs can be counted.
4. Post your reps on the whiteboard DAILY and keep a personal log of sit-ups completed.

Definition of Challenge: Demanding, testing one’s abilities, skills or resources. A call to fight, as a battle.

Be Strong – No Excuses!

Janice and Jay