CrossFit864 – No Frills Just Results

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? -Ecclesiastes 4:9-11

“There’s a whole generation growing up thinking…the government exists to care for them.” -Dave Ramsey

MDM – Memorial Day Murph on Monday, May 30 at CF864 – 9:00a.m. / Are you signed up?

Kid’s Camp / June 20-23 from 9:00a.m.-11:00a.m. Ages 5-14 ($60) Sign up by June 15 ($50) early sign up.

Today’s WODs start at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

If you plan on hitting the WOD then plan on hitting the Buy-In. Buy-In will start promptly as a group at the scheduled times above.

“If you always do what you’ve always done, you’ll always get what you’ve always got.” -Henry Ford

Strength – Back Squat (work up to a heavy set of 5)

A Squat above parallel is NOT a Squat! Don’t count it.

WOD – Squat/Burpee Ladder: Minute 1 = 1 Back Squat/1 Burpee. Minute 2 = 2 Back Squats/2 Burpees – Continue by adding 1 rep each minute until unable to complete designated reps within the minute. RX = Full ROM (below parallel) Load = 225/155.

If you do not incorporate your weaknesses into your skill work it will remain your weakness. Conquer it! What did you have to scale last week? Ring Dips, Strict Pull-ups, Double-unders, Toes to Bar, etc. Have you worked on getting stronger, more skilled at these movements or will you just be satisfied scaling them each time they show up in the WOD? Challenge yourself today!

May Challenge – No Bread for the month of May / 100 Air Squats every day

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own.

Be Strong. Be Legit. No Excuses!

Janice and Jay