Thursday 10.19.17

864 Strength + Conditioning – FOCUS.

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.
-1 Thessalonians 5:16-18

The same boiling water that softens the potato hardens the egg. It’s about what you’re made of, not the circumstances.

Social Media tip of the day: Don’t ask anyone but me, about me. (- me)

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 – Dead Bugs + Deep Squat Stretch + Knees to Elbow

864 WOD – Strength + Conditioning

Conditioning – Today’s training: For Total Time

Grace + Fran

Time = total time for both WODs. No rest period – clock continues to run. Time cap – 25 minutes for Grace + Fran

RX Grace – 135/95
RX Fran – 95/65

864 STRONG Community news and upcoming events:

New shirts / hoodies at 864

Grab a bag of Silva Fire Roasted Coffee at 864 today – this stuff is awesome!

Check out CrossFit864 on Facebook / Instagram

Ladies Bible Study – Tuesday (October 24) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.

Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.

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

Give more than you take. Support your community. Support and encourage each other. You are not in this alone.

Janice and Jay