864 Strength + Conditioning – commitment.
Pride leads to disgrace, but with humility comes wisdom.
Pride must die in you, or nothing of heaven can live in you.
Social Media tip of the day: The only time people dislike gossip is when you gossip about them. Did you here?…..
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 – Don’t neglect the skill work.
Today’s Skill Work – Work on a weakness today. Suggestion – KB Snatch + Dead Bugs + Deep Squat Stretch
Community + Gym = CrossFit864
864 WOD – Strength + Conditioning
Strength – 5 RM Hang Clean / Jerk – Work up to a heavy set of 5
Strength training is our focus today. Be Strong!
Conditioning – Today’s training: 5 RFT
10 Goblet Squats – 3 second pause at bottom (slow reps)
10 Step weighted walking lunge – using same KB used for squats (held by both hands at chest level)
10 Hip Bridge – 3 second pause at top of bridge
20 DUs – scale/modify to x3 fast singles
A Squat above parallel is NOT a Squat.
RX KB Load = 32kg./24kg.
864 STRONG Community news and upcoming events:
Special prices on new shirts / hoodies at 864 – Represent your Box!
Grab a bag of Silva Fire Roasted Coffee at 864 today – this stuff is awesome!
Check out CrossFit864 on Facebook / Instagram. Post your PRs.
Ladies Bible Study – Tuesday (October 24) at 7:00p.m. at CF864. You are invited.
MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.
Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.
November 4, 2017 – 2 Man Team Competition at HIT CrossFit. We already have a couple of 864 teams signed up.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
Everyone shows up in the gym on Monday. Lets see the same number of CrossFitters at 864 on Friday. #dedicated #thegrindneverends
NEVER GIVE UP!
Janice and Jay