Monday 10.30.17

864 Strength + Conditioning – commitment.

When pride comes, then comes disgrace, but with the humble is wisdom.
-Proverbs 11:2

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

5 Thrusters
7 Box Jumps
9 DUs

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

Janice and Jay