Friday 10.20.17

864 Strength + Conditioning – grind.

 Make it your goal to live a quiet life, minding your own business and working with your hands, just as we instructed you before.
-1 Thessalonians 4:11

“Don’t worry about what I’m doing, worry about why you’re worried about what I’m doing.”

Social Media tip of the day: Never argue with someone who believes their own lies.

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

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work – Don’t neglect the skill work.

Today’s Skill Work – Work on a weakness today. Suggestion – Hollow Rock + Dead Bugs + Deep Squat Stretch

CrossFit864 ….It’s not a fitness center – it’s a gym!

864 WOD – Strength + Conditioning

Conditioning – Today’s training: 10 RFT

5 Deadlifts
10 Russian KB Swings

RX DL Load = Body weight on bar. RX KB Swing = 32kg./24kg.

864 STRONG Community news and upcoming events:

Special prices on new shirts / hoodies at 864 – Represent your Box!

Grab a bag of Silva Fire Roasted Coffee at 864 today – this stuff is awesome!

Check out CrossFit864 on Facebook / Instagram. Post your PRs.

Ladies Bible Study – Tuesday (October 24) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.

Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.

November 4, 2017 – 2 Man Team Competition at HIT CrossFit. We already have a couple of 864 teams signed up.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

The GRIND doesn’t know what day of the week it is. Friday is a training day NOT a rest day = Dedicated!

Janice and Jay