CrossFit 864

Results or Excuses – Which one best describes you today?

“Whoever covers an offense seeks love, but he who repeats a matter separates close friends.”
-Proverbs 17:9

Friends are born, not made.
-Henry B. Adams

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

Reminder – February Dues (NLT Sunday Feb. 1, 2015)
$25.00 Late fee on all dues after Feb. 1.
Thank you for your consideration! We appreciate you.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD

Tabata – 20/10 x 8
Box Jumps (24/20) Scale to step-ups

Rest 2 Minutes – then complete

3 RFT:
15 Push Press (95/65)
15 Push ups (HR)

d.) Cash Out – Finish Strong

Skill Work – MU (Muscle Up’s)
Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Join us Tuesday February 10 at 7:00 p.m. Play4Kay Pink Out Game
Help the Blue Hose fight cancer. Join the CF864 crew as we support the Blue Hose.
CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

Make it a great day!

NEVER GIVE UP!
Jay and Janice