CROSSFIT eight.six.four

Today’s schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“By day the LORD commands his steadfast love, and at night his song is with me, a prayer to the God of my life.” 
-Psalm 42:8

Holiness, has become relative in our day, allowing us to lower the bar and pick and choose which commandments we will obey…many Christians have a spiritual longing and desire to really change but they don’t know how.
-Chip Ingram

Warm-up starts promptly at scheduled times above and WOD will begin 15 minutes later. Please arrive on time out of respect to fellow CrossFitters so that we can keep all workouts on schedule. If you show up late please hop in the next WOD. Thanks guys!

Go HEAVY Today!
Strength:
Deadlift 3-3-3-3-3
then:

“SQT’

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards there and back twice

Go Hard and Fast on this one!
Post heaviest load on deadlift and time on CrossFit 864 Facebook.

This is week 2 of the current strength cycle with DL on Monday and Press on Thursdays. Please try to keep up with your numbers from cycle to cycle on all of the lifts. I know that the majority of you bring your training log/journal to the gym with you and some of you keep track of your lifts and WOD times on your phone and some of you have no idea when asked what did you do on you last 5 rep day (or any other day) as far as that goes. This is for your benefit and helps you track your progress on strength, speed and overall performance. Many of you are making really great strength gains from cycle to cycle and continue to reach new PR’s as we hit the 1 RM week – which is next week. Last week started off strong and we saw improvements on squat form as we spent a lot of time Monday doing squat therapy. We will continue to emphasize FORM and Full Range of Motion on ALL movements so PLEASE spend time working on this each day and don’t wait until something shows up in a workout and say “I cant do that because……” spend time on mobility drills before and after WODs. Take a few minutes each day and over the course of a few months you will become a much better CrossFitter. Thanks for the hard work that you guys put in at the box each day!

Question of the day: 

OK, what are you shooting for on your heaviest set of 3 today?

Talk to me – Post comments on CrossFit 864 Facebook.

I hope that all of you had a great weekend and are ready to get a new week kicked off in a CF 864 kind of way! You guys ROCK!

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. 
-Thomas Jefferson

Which attitude do you have today? It’s up to you. Make excuses or make it happen.

BE STRONG!
Jay and Janice