CrossFit 864 – No Frills Just Results

“Righteousness exalts a nation, but sin is a disgrace to any people.”
-Proverbs 14:34

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.
-Jesse Owens
This day in history – 1979
10th NYC Marathon won by Bill Rodgers in 2:11:42

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

Hump Day WOD’s – start at: 5:15a.m./8:00a.m.

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Friday October 23, 2015
ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today?

Please be on time (early enough to warm up before the Buy In) Thanks for your consideration and your respect for fellow CrossFitters!

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

b.) Buy In – Always starts as a group

c.) Today’s WOD

AMRAP – 7 Minutes
7 Step Walking Lunge
7 Dips (rings or bar) No bands. Scale to 30 second hold.

Rest One Minute

AMRAP – 7 Minutes
7 Back Extensions – 2 second hold at top
7 Air Squats – No shallow squats! Full ROM

RX Movement Standards
Full ROM

Support your fellow CrossFitters!

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Nov 3) at 7:00p.m.

Almost Overnight WOD – October 16 (7:00pm-1:00am)
Are you signed up?

Tim Mann/LCCA 5k Run/Walk – October 24, 2015 at 8:30a.m.

“R-21” CF864 Hero WOD – November 7

Join the CF864 Team at HIT CrossFit
Barbells for Boobs – November 14
Get signed up

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice