CrossFit 864 – No Frills Just Results

Blessed is the nation whose God is the Lord, the people whom he has chosen as his heritage!
-Psalm 33:12

“If we ever forget that we’re one nation under God, then we will be one nation gone under.”
-Ronald Reagan
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Skill Work Today – Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD – For Time: 10-20-30-40 Reps

KBS (24kg./16kg.)
Burpee (Full ROM)
AbMat Sit-ups

Do you have a jump rope yet?
http://www.rxsmartgear.com/ropes/

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (August 25) at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)
“R-21” CF864 Hero WOD – November 7

#1 Priority today – Don’t Give Up!
Losers quit when they fail. Winners fail until they succeed.

Endurance produces character, and character produces hope.
-Romans 5:4

Have a great day!

NEVER GIVE UP!
Jay and Janice