Friday 09.22.17

864 Strength + Conditioning –  In Due Time. Until then, Just Grind!

Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.  
-Proverbs 28:6

“Integrity is doing the right thing, even when no one is watching.”
-C.S. Lewis

Integrity: the quality of being honest and having strong moral principles.

Pray for everyone affected by the storms. Remember how blessed we are.

Social Media tip of the day: I’m not impressed by money, social status or job titles. I’m impressed by the way someone treats other human beings.

Today’s WODs START promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – What did you scale this week? Work on that today.

864 WOD – Strength + Conditioning

Conditioning – Training: 4 RFT

Run 400 Meters
12 KB Snatch (R)
25 Jumping Squats
12 KB Snatch (L)

A Squat above parallel is NOT a Squat.

RX Load – KB 24kg./16kg.

864 STRONG Community news and upcoming events:
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Encourage each other. Give more than you take. Support your community.

TGIF – Just in case you didn’t know – The Grind Includes Friday! See ya in the gym…..

Janice and Jay