Monday 10.02.17

864 Strength + Conditioning – NO EXCUSES! 

“So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need. “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today. 
-Matthew 6:31-34

“I pray because I can’t help myself. I pray because I’m helpless. I pray because the need flows out of me all the time, waking and sleeping. It doesn’t change God. It changes me.” 
-C.S. Lewis

grind: to perform repetitive actions over and over in order to attain a goal.

Social Media tip of the day: You can’t live a positive life if you fill your mind with negative things.

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 – Single Leg Balance Work + Double Unders

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes –

864 WOD – Strength + Conditioning

864 Strength – Bench Press / Floor Press 3 RM (work up to a heavy set of 3)
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.

October 864 Dues NLT Sunday 1 October 2017 – $25 Late Fee after 1 October. Thank you very much! We appreciate you.

Conditioning – Today’s training: 10 RFT:
5 T2B
5 KB Snatch – L
5 KB Snatch – R

RX Movement Standards – KB Load = 24kg./16kg. – Don’t put KB down when moving from left to right side.

Action expresses priorities. Quit saying tomorrow.

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (October 10) 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….3.2.1. Go!

Janice and Jay