864 Strength + Conditioning – commitment.

by HIS grace.
-Ephesians 2:8

“Without a heart transformed by the grace of Christ, we just continue to manage external and internal darkness.” 
-Matt Chandler

Social Media tip of the day: The greatest prison that people live in is the fear of what other people think.

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 – T2B + Deep Squat Stretch / Hip Mobility

864 WOD – Strength + Conditioning

Conditioning – Today’s training / 5 Rounds for reps of:

1 Minute ME Box Jumps (24/20)
1 Minute ME Hand Release Push-ups
1 Minute Plank Hold – on elbows
1 Minute – Rest

Post total reps for box jumps and push-ups

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.

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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

NEVER GIVE UP!
Janice and Jay