CrossFit 864 – No Frills Just Results

A gossip betrays a confidence; so avoid anyone who talks too much.
-Proverbs 20:19

A real Christian is a person who can give his pet parrot to the town gossip.
-Billy Graham

This day in history – 1999
Michael Johnson breaks the 400 meter world record with a time of 43.18 seconds.

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.) Today’s WOD

50 Kettlebell Snatch – AHAP / switch arms as needed
50 Weighted Step Ups – holding KB used for snatch
50 Ball Slams – AHAP
10 x 25 Meter Sprint (walk back to start)

Goal – All UB reps

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864

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