864 Strength + Conditioning – commitment.
When pride comes, then comes disgrace, but with the humble is wisdom.
The devil wipes his breech with poor folks’ pride.
-Ben Franklin (1706-1790)
Social Media tip of the day: Behind every argument lies someone’s ignorance.
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 –Plank Hold + Dead Bugs + Deep Squat Stretch
Community + Gym = CrossFit864
864 WOD – Strength + Conditioning
Strength – 3 RM Hang Clean / Jerk – Work up to a heavy triple (set of 3)
Strength training is our focus today. Be Strong!
Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume. No exceptions (Gunny)
November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.
Conditioning – Today’s training: AMRAP 15
7 Box Jumps
RX Thruster Load = 135/95. Must be below parallel with full extension at top. No dropping from top.
RX Box = 24/20
Scale DUs x 3 fast singles
persistence: firm or obstinate continuance in a course of action in spite of difficulty or opposition.
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 (November 14) 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.
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