Thursday 10.26.17

864 Strength + Conditioning – commitment.

He who commits adultery lacks sense; he who does it destroys himself.
-Proverbs 6:32

The proof of spiritual maturity is not how pure you are but awareness of your impurity. That very awareness opens the door to grace.
-Philip Yancey

Social Media tip of the day:They say’ is often a great liar.” -Proverb

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 – Don’t neglect the skill work.

Today’s Skill Work – Work on a weakness today. Suggestion – TGU + Dead Bugs + Deep Squat Stretch

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning

Strength – 5 RM Back Squat – Work up to a heavy set of 5

A Squat above parallel is NOT a Squat. Shallow squat = No Rep!

Strength training is our focus today. Be Strong! Train Hard. Train Smart.

Conditioning – Today’s training: 21-15-9

Back Squat (185/135)

864 STRONG Community news and upcoming events:

Special prices on new shirts / hoodies at 864 – Represent your Box!

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

Check out CrossFit864 on Facebook / Instagram. Post your PRs.

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. Check with Jay for details.

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

It’s almost Friday. Looking for a gym full of CrossFitters at 864 on Friday. #dedicated #thegrindneverends

Janice and Jay