CrossFit 864 – No Frills Just Results
For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart.
-Hebrews 4:12

Put your nose into the Bible everyday. It is your spiritual food. And then share it. Make a vow not to be a lukewarm Christian.
-Kirk Cameron

Check CrossFit864 on Facebook for updates

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

15-10-5
Thruster
K2E

RX Movement Standards =
Thruster – 135/95. Bar starts on floor. Full ROM
K2E – Palms forward. Elbows much touch KNEES every rep.

Then – for time / starts as a group:

50 Sit-ups
25 Burpees
50 Sit-ups
25 Burpees
50 Sit-ups

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Kids Camp July 13-16 Get signed up today. Spots are filling up.

Ladies Bible Study at CF864 – Tuesday (July 14) at 7:00p.m.

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

Have a great day!

NEVER GIVE UP!
Jay and Janice