Friday the 13th (10.13.17)

864 Strength + Conditioning – DON’T. EVER. QUIT

And it is impossible to please God without faith. Anyone who wants to come to him must believe that God exists and that he rewards those who sincerely seek him.
-Hebrews 11:6

“I believe with all my heart that standing up for America means standing up for the God who has so blessed our land. We need God’s help to guide our nation through stormy seas. But we can’t expect Him to protect America in a crisis if we just leave Him over on the shelf in our day-to-day living.” 
-Ronald Reagan 

Don’t forget to pray for all of the families around our country that are struggling (Vegas shooting / hurricane / storm victims) 

Social Media tip of the day: Four simple steps for a good day – pray, workout, drink water, and mind your own business.

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 – Deep Squat Stretch + One Arm KB Rack Position

864 WOD – Strength + Conditioning

The GRIND doesn’t know what day of the week it is.

Conditioning – Today’s training:

Tabata B2B Squats – 20/10 x 8

then – 5 RFT:

5 Burpee Box Jumps
10 K2E
20 Single Unders

Winners NEVER cheat. Cheaters NEVER win.

864 STRONG Community news and upcoming events:

No Saturday 14 October WOD – Come out and support the CF864 Teams that are representing Saturday at the “Festivus Games” in Greenwood.

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

MRT – Men’s Roundtable starts Monday October 16 at 7:00p.m. at CF864 immediately after the last WOD. Join us for pizza before we get started.

Grab a bag of Silva Fire Roasted Coffee at 864

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

Give more than you take. Support your community. Support and encourage each other. You are not in this alone.

OK Friday’s Here – It’s a  CF864 day –  not a rest day.

Janice and Jay