Tuesday 10.17.17

864 Strength + Conditioning – GRIND.

You did not choose me, but I chose you and appointed you that you should go and bear fruit and that your fruit should abide, so that whatever you ask the Father in my name, he may give it to you.
-John 15:16

“Nothing is more confusing than people who give good advice and set bad examples.”
-Norman Vincent Peale  

Social Media tip of the day: No one has ever been offended by something that didn’t apply to them.

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 – Deep Squat Stretch + Overhead Mobility

864 WOD – Strength + Conditioning

Conditioning – Today’s training:

ME KB Snatch in 10 Minutes / switch arms as needed (24kg./16kg.)
Scale load based on your strength level. Post total number of reps on board

AMRAP – 10
5 Burpees
20 Second Plank – locked out at top of push-up (stay in push-up position after last burpee)
SC Carry to 25 Meter Mark and switch hands / return – 32kg./24kg.

864 STRONG Community news and upcoming events:

Check out CrossFit864 on Facebook / Instagram

Congrats to the CF864 teams that competed at the “Festivus Games” on Saturday and a big thanks to the CF864 Crew that came out to show support and encouragement. We are proud to be part of such a dedicated community.

Congrats on all of the 1 RM PRs that went in the book last week! Stronger than yesterday.

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.

Grab a bag of Silva Fire Roasted Coffee at 864 today – this stuff is awesome!

Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.

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. You are not in this alone.

Janice and Jay