Thursday 09.21.17

864 Strength + Conditioning – ALL in or ALL out!

Whoever closes his ear to the cry of the poor will himself call out and not be answered.
Proverbs 21:13

selfishness: The common notion of selfishness is that of a person who lacks any concern for the values of other people.

Pray for everyone that has been affected by the storm.

Social Media tip of the day: No one is going to stand up at your funeral and say “he had a really nice car and a big beach house”…don’t make life about stuff!

Today’s WODs START promptly at: 5:15a.m./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 – Deep Squat Stretch + Pull-up Bar Hold

864 WOD – Strength + Conditioning

Conditioning – Training: 9-15-21 reps for time of:
Bar-facing burpees
SC to 50 Meters/back between each round – switch hands at turn around. RX – 1 x 32kg./24kg.

Men use 95 lb.
Women use 65 lb.

CF HQ (170921)

There are no excuses. Just choices.

864 STRONG Community news and upcoming events:
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Encourage each other. Give more than you take. Support your community.

Janice and Jay