Thursday 11.02.17

864 Strength + Conditioning – be committed

“This is my commandment, that you love one another as I have loved you. 
-John 15:12

People say a lot. So, I watch what they do.

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 – 3 RM Back Squat – Work up to a heavy set of 3

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

Deadlift (225/155)
100 Meter OH One Arm KB Carry after each round – to 50 Meter mark switch arms and back
KB Load = AHAP. (Goal – 24kg./16kg.) Can’t put KB down once you start.

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 (November 14) at 7:00p.m. at CF864. You are invited.

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

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

Janice and Jay