Monday 10.23.17

864 Strength + Conditioning – commitment.

Pride leads to disgrace, but with humility comes wisdom.
-Proverbs 11:2

Pride must die in you, or nothing of heaven can live in you.
-Andrew Murray

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

Janice and Jay