CrossFit 864 – No Frills Just Results

Know that the Lord, he is God! It is he who made us, and we are his; we are his people, and the sheep of his pasture.
-Psalm 100:3

“The weak fall, but the strong will remain and never go under!”
-Anne Frank

This day in history – 1636
Harvard University (Cambridge, Massachusetts) founded.

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

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

Reminder – November Dues (NLT Monday Nov. 2, 2015)
Thank you for your consideration! We appreciate you.

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 20

5 Burpee over PVC
7 GHD Sit-ups
9 Step Walking Lunge – Kbell through legs (24/16 kg)
20 Second Plank Hold (on elbows)

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.

“R-21” CF864 Hero WOD – November 7

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

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice