CrossFit 864 – No Frills Just Results

But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.
-1 Corinthians 15:10

“Happiness is not a goal…it’s a by-product of a life well lived.”
-Eleanor Roosevelt

1.7 billion people lack access to clean water.
-The Hunger Project

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Floor Press – Monday’s
Deadlift – Thursday’s

Skill Work/Goat Work = Making your weakness your strength.

ALL WODs / Buy In – start together as a group.

Constantly Varied – Be Prepared – Don’t get in a Rut!

Skill Work Today – Ring Dips / Ring Holds

Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – This is NOT a warm-up / Starts as a group

c.) Strength – Deadlift (work up to a heavy single)

NFT – 2 X 10 Back Extensions (slow pace)

d.) Conditioning – AMRAP 12

15 KBS
10 No P-U Burpees
5 Box Jumps

Rx=
KB Load – 24kg./16kg. – American
Box – 24/20

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (May 19) at 7:00p.m.

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.
Being defeated is optional.

“Happiness…consists in giving, and in serving others.”
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice