Thursday 10.05.17

864 Strength + Conditioning – MAKE NO EXCUSES TODAY! 

Sin is no longer your master, for you no longer live under the requirements of the law. Instead, you live under the freedom of God’s grace.
-Romans 6:14

Be strong! You never know who you are inspiring.

Don’t forget to pray for all of the families that are hurting (Vegas shooting / hurricane / storm victims) 

Social Media tip of the day: Find happiness in the simplest of things. 

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 + KB Snatch + 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 3 RM (work up to a heavy set of 3)

Strength – Priority today. Get stronger!

Conditioning – Today’s training: AMRAP 10
3 DL
5 Box Jumps

RX Movement Standards:
DL Load = AHAP for 3 UB reps – Post your weight with your rounds on board.
Box height – 24/20

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. Tomorrow’s Friday – It’s a training day –  not a rest day. Action expresses priorities.

Janice and Jay