Monday 09.25.17

864 Strength + Conditioning – NO EXCUSES! 

Then the angel showed me a river with the water of life, clear as crystal, flowing from the throne of God and of the Lamb. It flowed down the center of the main street. On each side of the river grew a tree of life, bearing twelve crops of fruit, with a fresh crop each month. The leaves were used for medicine to heal the nations. No longer will there be a curse upon anything. For the throne of God and of the Lamb will be there, and his servants will worship him. And they will see his face, and his name will be written on their foreheads. And there will be no night there—no need for lamps or sun—for the Lord God will shine on them. And they will reign forever and ever.
-Revelation 22:1-5

“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.”
-Francis Chan

Don’t forget to remember the hurricane/storm victims in your prayers.

Social Media tip of the day: Focus on what matters. 

Today’s WOD START promptly at: 8:00a.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 + Balance Work (single leg) + Hollow Rock

864 WOD – Strength + Conditioning

864 Strength – Bench Press / Floor Press 5 RM (work up to a heavy set of 5)
Vary your training. If you did the last cycle on floor press – do this cycle on bench press – if you did bench press do floor press.

Strength is our focus today.

Today’s training – AMRAP: 15
5 Push-ups (hand release)
10 Goblet Squats
Sprint 100 Meters (to 50 Meter / sprint back)

A Squat above parallel is NOT a Squat!

RX Movement Standards – KB Load for squats = 32kg./24kg.

Action expresses priorities.

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (September 26) at 7:00p.m. at CF864. You are invited.
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.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

It’s Monday….make it good!

Janice and Jay