Friday 10.27.17

864 Strength + Conditioning –Train Hard. Train Smart.

A troublemaker plants seeds of strife; gossip separates the best of friends. 
-Proverbs 6:32

“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.)
25 K2E
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

Janice and Jay