CrossFit Eight.Six.Four
The vexation of a fool is known at once, but the prudent ignores an insult.
-Proverbs 12:16
“Though my work may be menial, though my contribution may be small, I can perform it with dignity and offer it with unselfishness. My talents may not be great, but I can use them to bless the lives of others…. The goodness of the world in which we live is the accumulated goodness of many small and seemingly inconsequential acts.”
-Gordon Hinckley
Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – June Dues (NLT Monday June 1, 2015)
$25.00 Late fee on all dues after June 1.
Thank you for your consideration! We appreciate you.
a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?
b.) Today’s WOD
Back Squat 1 x 20
Tabata 8 x 20/10 KBS (32kg./24kg.)
50 Strict T2B (no kip)
Goal = break as few times as possible (post breaks on board)
RX Load on squats = AHAP with good form (ALL reps below parallel – Full ROM) without racking the bar. You will miss the benefit of the squats if you choose to load a weight that doesn’t challenge you. It should be a real challenge to complete the last few reps. Don’t load a weight that you can only do partial reps with. Post weight used on whiteboard – not concerned about the time on this.
Rx = Movement Standards-Full ROM/Form/Load
c.) Cash Out – Finish Strong
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday (June 2) at 7:00p.m.
CF864 Community Yard Sale (BYOT)
May 30 Saturday 7a.m. – 11a.m.
Bring your treasures and join us at the gym.
CF864 Community Project – Bell Street Middle School
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15… don’t show up at 8:15 – be ready to start at 8:15)
We hope that a lot of you will be able to show up and support this community effort especially if you have children that attend here. If we don’t help who will?
“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don’t talk about it; they are the ones who make a community live.”
-Jean Vanier
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Show Up and Be Strong!
Have a great weekend!
God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it’s me.
Variation of an excerpt from “The Serenity Prayer”
by Reinhold Neibuhr
NEVER GIVE UP!
Jay and Janice