Thursday 09.28.17

864 Strength + Conditioning – NO EXCUSES! 

For God so loved the world, that he gave his only Son. 
-John 3:16

“God’s definition of what matters is pretty straightforward. He measures our lives by how we love.” 
-Francis Chan

Don’t forget to remember the hurricane/storm victims in your prayers. They are still struggling.

Social Media tip of the day: The surest way to simplify your life is to focus on what matters most. 

Today’s WOD 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 + Hip Mobility + Hollow Rock

October 864 Dues NLT Sunday 1 October 2017 – $25 Late Fee after 1 October. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning

864 Strength – Deadlift 5 RM (work up to a heavy set of 5)

Strength – Priority today. Get stronger!

Conditioning – Today’s training: AMRAP 15
4 Back Squats
6 Box Jumps
8 Burpees

RX Movement Standards:
Back Squat Load = 225/155 – A Squat above parallel is NOT a Squat!
Box height – select the highest box possible for this WOD / post box height with your score on board.

864 STRONG Community news and upcoming events:

Ladies Bible Study – Tuesday (October 10) at 7:00p.m. at CF864. You are invited.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

Hang on – you’re almost there. Remember just because tomorrow’s Friday doesn’t mean it’s a rest day. Action expresses priorities.

Janice and Jay