CrossFit864

Their minds are full of darkness; they wander far from the life God gives because they have closed their minds and hardened their hearts against him.  They have no sense of shame. They live for lustful pleasure and eagerly practice every kind of impurity. But that isn’t what you learned about Christ. Since you have heard about Jesus and have learned the truth that comes from him, throw off your old sinful nature and your former way of life, which is corrupted by lust and deception. Instead, let the Spirit renew your thoughts and attitudes. Put on your new nature, created to be like God—truly righteous and holy.
-Ephesians 4:18-24

“A forgiveness ought to be like a canceled note, torn in two and burned up, so that it can never be shown against the man. “  
-Henry Ward Beecher 

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

Part 1 – Posted on whiteboard

Part 2 – “Helen”

3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pull-ups

Beast Mode – For those of you that love the extra challenge.
Guys = 2 pood kbell / weighted vest
Girls = 1.5 pood kbell / weighted vest
No subs or modifications (no bands or jumping) pull-ups.

Train Hard – Train Heavy – Train Smart

Yoga at CF864 this Sunday (May 20) at 4:00p.m. $6.50 per person

“Murph” Memorial Day Weekend – Saturday May 26 at 10:00a.m. with a cookout at gym after the workout. We need a headcount…Sign up on the board if you are coming and let us know what side item you plan on bringing.

Have a great day!

BE STRONG!
Jay and Janice