Wednesday 09.27.17

864 Strength + Conditioning – STRONG(er) Than Yesterday.

We are citizens of heaven, where the Lord Jesus Christ lives. And we are eagerly waiting for him to return as our Savior.
-Philippians 3:20

If we ever forget that we are One Nation Under God, then we will be a nation gone under. 
-Ronald Reagan

Social Media tip of the day: The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.

Today’s WOD START promptly at: 5:15a.m./8:00a.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work (working on a weakness)

Today’s Skill Work – Work on a weakness today. Suggestion – Deep Squat Stretch  + Crawl + Toes to Bar

864 WOD – Strength + Conditioning

Today’s training- 5 RFT:

Barbell Front Rack Hold – 1 Minute (135/95)
10 Hollow Rocks
Static Hold on Pull-up Bar / Palms Forward – 1 Minute
10 Step Weighted OH Plate Lunge – 45/25 locked out overhead (knee touches ground on each lunge)
Crawl – 1 length of gym (stay low)

losing weight is HARD.
being overweight is HARD.
working out is HARD.
you pick which one is HARDEST.

Whatever your 100% looks like give it! Stop saying tomorrow. 

864 STRONG Community news and upcoming events:
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Check out CrossFit864 on Facebook / Instagram

Check the special prices on CF864 tee shirts and sweatshirts at the gym.

No 6:15p.m. WOD this Friday (September 29)

Give more than you take. Support your community. Support and encourage each other.

Remember why you started.

Hump Day is here!

Janice and Jay