CrossFit864

Do you want easy or do you want results?

“But I say, walk by the Spirit, and you will not gratify the desires of the flesh.”
-Galatians 5:16

I know for me, going back to the person I’ve bad-mouthed or lied to is absolutely humiliating! But isn’t it interesting that “humiliating” has the same root word as “humility”? Part of humility is taking responsibility for my sin and asking forgiveness even when it doesn’t feel good. God wants to heal and restore your relationships, but it’s not easy.
-Chip Ingram

Today’s gym schedule – Warm up starts promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Before the workout starts please post your initials under Rx’d or Scaled.

Complete 2 Rounds of the following:
30 DU’s (or singles x4)
30 Mountain Climbers (straight count)
30 OHS with PVC

then – without rest complete 4 rounds of:

1 Power Clean
1 Handstand push-up
1 Power Clean
3 Handstand push-ups
1 Power Clean
5 Handstand push-ups 

Rx’d Load on cleans = guys at least 135 pounds/girls 85 pounds
HSPU = No assistance (with flipping up or holding on the wall)
Check your form! 

The difference between the impossible and the possible lies in a person’s determination.
– Tommy Lasorda

Are you getting closer to your goals? You have heard it and you will continue to hear this from us over and over again – Your workout alone will not do it! You have to get your nutrition dialed in if you want to see real results. Remember that it’s about 30% gym, 70% nutrition. Junk in = Junk! 

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BE STRONG!
Jay and Janice