864 Strength + Conditioning – NO EXCUSES! 

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have OVERCOME the world.”
-Jesus (John 16:33)

“You will never cease to be the most amazed person on earth at what God has done for you on the inside.”
-Oswald Chambers

overcome: to defeat. conquer. prevail

Social Media tip of the day: The less you respond to negative people, the more peaceful your life will become.

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

Today’s Skill Work – Work on a weakness today. Suggestion – KB Snatch + Grip work + Double Unders

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes – http://www.rxsmartgear.com/

864 WOD – Strength + Conditioning

October 864 Dues NLT Sunday 1 October 2017 – $25 Late Fee after 1 October. Thank you very much! We appreciate you.

Conditioning – Today’s training

For Time:
Run 800 Meters
50 Thrusters
30 Pull-ups
Run 800 Meters

RX Movement Standards – Thruster load = 95/65. Pull-ups = Full ROM / Palms forward / Full extension of elbows at bottom of pull-up.

Excuses – It’s too hot! It’s too cold! There will always be an excuse if you are looking for one.

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (October 10) at 7:00p.m. at CF864. You are invited.

https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

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….the grind is just getting started.

NEVER GIVE UP!
Janice and Jay