CrossFit 864 – No Frills Just Results
You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.
-Galatians 5:13
“No one is useless in this world who lightens the burdens of another.”
-Charles Dickens
Don’t look for ways to make your workout easier – look for ways to make yourself better.
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Check CrossFit864 Facebook for updates
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group at scheduled times posted above
c.) WOD
AMRAP – 6
15 KBS (24/16KG.) American Style
100 Single-unders
Rest – 1 Minute
AMRAP – 6
15 Jumping Air Squats
10 Box Step ups (24/20)
d.) Cash Out – Finish Strong
Scale/modify based on your strength/fitness level.
Rx = Movement Standards/Form/Full ROM/Load
Skill Work – 15.5 is coming! Are you ready?
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (3-24) at 7:00p.m.
CF864 2015 Pump and Run – May 9, 2015
Check us out at CrossFit864 on Facebook
“Love is not patronizing and charity isn’t about pity, it is about love. Charity and love are the same — with charity you give love, so don’t just give money but reach out your hand instead.”
-Mother Teresa
Make today a great day!
NEVER GIVE UP!
Jay and Janice