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)
Pull-ups
Burpees
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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
It’s almost Friday. Looking for a gym full of CrossFitters at 864 on Friday. #dedicated #thegrindneverends
NEVER GIVE UP!
Janice and Jay