Tuesday 11.07.17

864 Strength + Conditioning

For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.” 
-Mark 10:45

“Jesus, however, measured greatness in terms of service, not status. God determines your greatness by how many people you serve, not how many people serve you.”
-Rick Warren

Social Media tip of the day: I would unfriend you but I enjoy laughing at your stupidity.

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 – Strict Pull-ups + TGU

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning – Train Hard. Train Smart.

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

Conditioning – Today’s training / AMRAP 20

15 Squats
10 T2B
5 Burpees

Abdominal Strength – NFT 150 Flutter Kicks (with as few breaks as possible) holding a 45/25 pound plate

864 STRONG Community news and upcoming events:

Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

R-21 (CF864 Hero WOD) Saturday November 11 starting at 9:00a.m. – Represent with Honor!

Cars and Coffee – November 11 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery. Bring any private owned car and come hang out with us. Check with Jay or Janice if you have any questions.

Special prices on new shirts / hoodies at 864 – Represent your Box!

Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there.

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.

Congrats to the CF864 teams that Competed at HIT CrossFit this past Saturday. You guys represented well! Way to be strong.

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

Janice and Jay