CrossFit 864 – No Frills Just Results
Whoever gives to the poor will not want, but he who hides his eyes will get many a curse.
-Proverbs 28:27
“Find out how much God has given you and from it take what you need; the remainder is needed by others.”
-Saint Augustine
“1 billion people in the world are chronically hungry. 1 billion people are overweight.”
-Mark Bittman

“If we can conquer space, we can conquer childhood hunger.”
-Buzz Aldrin

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

This day in history – 1693
NYC authorizes 1st police uniforms in American colonies

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? Are you getting better at unbroken double-unders? Do you include these in your warmup/skill work. How’s your rack position with a bar or KB’s? How are your pull-ups? Power Clean? Hollow Rocks? Form check! Find something that you consider a weakness…include it in your skill work until it’s your strength. Don’t wait until it shows up again in the next WOD to realize that “Oh yea…I stink at that!”

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

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

b.) Buy In – Always starts as a group

c.) WOD – Complete the following for time:

In the following order.

100 Jump Rope – Fast Single-unders
90 KBS – Russian (24kg./16kg.)
80 Squats
70 Walking Lunge (70 step)
60 Hollow Rocks
50 Sledge Hammer Strikes
40 Wall Ball
30 Ball Slams
20 Tire Flips – AHAP
10 Atlas Stone to Shoulder – AHAP

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

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

Kids Camp July 13-16. Get signed up today

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

See Ya in the Gym!

NEVER GIVE UP!
Jay and Janice