864 Strength + Conditioning –Train Hard. Train Smart.
A troublemaker plants seeds of strife; gossip separates the best of friends.
“It’s not technically gossip if you start your sentence with “I’m really concerned about ________,” (fill in the name of the person you’re not gossiping about).”
-Brian P. Cleary
Social Media tip of the day: Do not repeat anything you will not sign your name to…
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
Today’s Skill Work – Work on a weakness today. Suggestion – TGU + KB Rack + Deep Squat Stretch
Community + Gym = CrossFit864
864 WOD – Strength + Conditioning
Train Hard. Train Smart.
Conditioning – Today’s training: 4 RFT
25 KB Swings – American (24kg./16kg.)
Run 400 Meters
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 (Nov 14) at 7:00p.m. at CF864. You are invited.
MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.
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
It’s Friday. Looking for a gym full of CrossFitters at 864 today. #dedicated #thegrindneverends
NEVER GIVE UP!
Janice and Jay