CrossFit 864 – “No Whining Zone”
Do not be quickly provoked in your spirit, for anger resides in the lap of fools.
-Ecclesiastes 7:9
“A quick temper will make a fool of you soon enough.”
-Bruce Lee
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 – 4 RFT:
25 Box Step-ups (holding plate – 45/25)
25 DU (scale to x3 fast singles)
25 Burpees (full burpees)
On step-ups plate can be held at any position – OH or at chest level.
Burpees – chest and thighs to floor / no sagging. Arms FULLY extended overhead with a clap.
d.) Cash Out – Finish Strong
Scale/modify based on your strength/fitness level.
Rx = Movement Standards/Form/Full ROM/Load
Upcoming CF864 Events:
CF864 2015 Pump and Run – May 9, 2015
Check us out at CrossFit864 on Facebook
Always work hard! Always have fun!
NEVER GIVE UP!
Jay and Janice