Tuesday 09.26.17

864 Strength + Conditioning – STRONG(er) Than Yesterday.

By their fruits you will know them.
-Matthew 7:16

Cultivate peace and harmony with all.
-George Washington

Social Media tip of the day: Collect moments, not things.

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 (working on a weakness)

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

864 WOD – Strength + Conditioning

Today’s training- For time: 21-15-9
Deadlift (225/155)

Deadlift = Good form. TnG/No bounce. T2B = toes much touch the bar on every rep/palms forward with arms fully extended. DUs – scale to x 3 singles.

Whatever your 100% looks like give it! Stop saying tomorrow. 

864 STRONG Community news and upcoming events:

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Check out CrossFit864 on Facebook / Instagram

Check the special prices on CF864 tee shirts and sweatshirts at the gym.

No 6:15p.m. WOD this Friday (September 29)

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

It’s Tuesday….make it a good day!

Janice and Jay