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.
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
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
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…
NEVER GIVE UP!
Janice and Jay