CrossFit 864 – No Frills Just Results

If I had not come and spoken to them, they would not have been guilty of sin, but now they have no excuse for their sin.
-John 15:22

“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin
This day in history – 1956
WSPA TV channel 7 in G’ville-Spartanburg, SC (CBS) begins broadcasting

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

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

ALL WODs and Buy In – start as a group.

Skill Work – Conquering your weakness or just hoping it doesn’t show up in a WOD again any time soon? Jacked up form = NO Rep!

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – 6 RFT:

10 GHD S-U
15 Hip Extensions (2 second hold)
20 Lateral Hops (L/R = 1 Rep)
1 Wall Walk

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

“For like a poisonous breath over the fields, like a mass of locusts over Egypt, so the swarm of excuses is a general plaque, a ruinous infection among men, that eats off the sprouts of the Eternal.” ― Søren Kierkegaard

Train Hard. Stop Whining. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice