Monday 10.16.17

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

The Lord says, “I will guide you along the best pathway for your life. I will advise you and watch over you. 
-Psalm 32:8

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” 
-Abraham Lincoln 

Social Media tip of the day: There is a huge amount of freedom that comes to you when you take nothing personally.

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 + Hip Extension

864 WOD – Strength + Conditioning

The GRIND doesn’t know what day of the week it is. Show up and do hard work!

Conditioning – Today’s training: AMRAP 20

5 Front Squats
10 Push-ups
15 Overhead walking lunge steps, 45-lb. plate / 25-lb. plate

RX Movement Standards – FS Load = body weight on bar (if unable to do your body weight for 5 unbroken reps – go AHAP (as heavy as possible for 5) Don’t select a light weight that does not challenge you / Push-ups are hand release / Lunge – 15 total steps with plate locked out overhead

Winners NEVER cheat. Cheaters NEVER win.

864 STRONG Community news and upcoming events:

Check out CrossFit864 on Facebook / Instagram

Congrats to the CF864 teams that competed at the “Festivus Games” on Saturday and a big thanks to the CF864 Crew that came out to show support and encouragement. We are proud to be part of such a dedicated community.

Congrats on all of the 1 RM PRs that went in the book last week! Stronger than yesterday.

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 today

Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.

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.

It’s here  again – Monday! Own this week…

Janice and Jay