CrossFit 864 – No Frills Just Results

Don’t be drunk with wine, because that will ruin your life. Instead, be filled with the Holy Spirit.
-Ephesians 5:18

“A lady came up to me one day and said ‘Sir! You are drunk’, to which I replied ‘I am drunk today madam, and tomorrow I shall be sober but you will still be ugly.”
-Winston S. Churchill

North American Food Waste-From Field to Fork to Landfill
Did you know?
Over 98% of farms in the world are family farms.

If you are a part of the roughly 99% of the North American population that doesn’t work on a farm, you might be surprised to know that family farming still exists in this fast-paced world. In fact, 500 million out of the 570 million farms in the world are family farms.

Family farms are fruit and vegetable farms, grain farms, orchards, livestock ranches, and even fisheries and those that harvest non-wood forest products. They include all family-based agricultural activities that are managed and operated by a family and rely predominantly on family labor.

Thanks to family farmers, we can enjoy traditional food products and have the variety of nutritious foods we need to maintain a healthy diet.

Family farmers have an intimate knowledge of their land: its history, needs and productive capacity. They are the custodians of a finely adapted understanding of local ecologies and land capabilities. As a result, they sustain remarkably high levels of productivity despite having less access to agricultural inputs and support. They are safe-guarding the world’s agro-biodiversity through the sustainable use of natural resources.

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

This day in history – 1963
Supreme Court rules against Bible reading/prayer in public schools.

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 knocking out unbroken double-unders? Good movement to include in your skill work. How’s your rack position with a bar or KB’s? How’s your strict, dead hang pull-up?

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

b.) Buy In – Always starts as a group

c.) WOD – AMRAP – 12

5 HSPU (scale – 30 Second Handstand Hold)
5 Ring Dips (Full ROM)
30 Fast Single Unders
30 Second Plank Hold

1 x 400 Meter Farmers Walk w/ odd #’s
Guys – Minimum of at least one 24kg.
Girls – Minimum of at least one 16kg.

Each time you have to put the KB down = 20 Air Squats
to be completed before you start again.

PLEASE do not drop the KB’s! Thank you

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors.
Great for summer WODs!

Kids Camp July 13-16

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

Have a great day! Look forward to seeing you in the gym!

NEVER GIVE UP!
Jay and Janice