864 Strength + Conditioning – commitment.
He who commits adultery lacks sense; he who does it destroys himself.
The proof of spiritual maturity is not how pure you are but awareness of your impurity. That very awareness opens the door to grace.
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
NEVER GIVE UP!
Janice and Jay