864 Strength + Conditioning – No Excuses
Dear brothers and sisters, if another believer is overcome by some sin, you who are godly should gently and humbly help that person back onto the right path. And be careful not to fall into the same temptation yourself. Share each other’s burdens, and in this way obey the law of Christ. If you think you are too important to help someone, you are only fooling yourself. You are not that important.
“It is not a sin to be tempted.”
Social Media tip of the day: The only way to get the best of an argument is to avoid it.
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 –Plank Hold + Dead Bugs + Deep Squat Stretch
Community + Gym = CrossFit864
864 WOD – Strength + Conditioning
Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume. No exceptions (Gunny)
Everyone in costume will count off reps for those not in costume.
November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.
Buy In – 50 Burpess / Those in costume – No burpees
Conditioning – Today’s training: 10 x 31 For Time – In the following order
31 Push Press (95/65)
31 Step Walking Lunge
31 Jumping Squats
31 Push-ups (hand release)
31 Mountain Climbers (Full ROM)
31 Hollow Rocks
31 Flutter Kicks
31 KB Push Press – one arm (24kg./16kg.)
persistence: firm or obstinate continuance in a course of action in spite of difficulty or opposition.
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. Check with Jay for details.
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
Everyone shows up in the gym on Monday. Lets see the same number of CrossFitters at 864 on Friday. #dedicated #thegrindneverends
NEVER GIVE UP!
Janice and Jay