CrossFit 864 – No Frills Just Results

And as you wish that others would do to you, do so to them.
-Luke 6:31

“If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.”
-Theodore Roosevelt
This day in history – 1908
Henry Ford’s company builds the first Model T car

Feed the hungry, and help those in trouble (NLT)

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

ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today?

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

b.) Buy In – Always starts as a group

c.) WOD – 8 RFT:

3 Deadlifts (275/185) No Bounce!
5 Ball Slams
Bear Crawl – 1 length of gym
Suitcase Carry – 25M and back (32/24kg.)

1 x Abdominal Strength:
150 Weighted Flutter Kicks 45/25 plate
-in as few sets as possible

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday August 25 at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)

“R-21” CF864 Hero WOD – November 7

“Real living is living for others.”
-Bruce Lee

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice