864 Strength + Conditioning 

“God opposes the proud but gives grace to the humble.”
-James 4:6

“The great enemy of the life of faith in God is not sin, but the good which is not good enough. The good is always the enemy of the best.”
-Oswald Chambers

resist: to withstand. strive against. oppose

Social Media tip of the day: The less you respond to negative people, the more peaceful your life will become.

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

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – KB Snatch + Double Unders

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes – http://www.rxsmartgear.com/

864 WOD – Strength + Conditioning

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

Conditioning – Today’s training / 5 RFT:

Prowler Push
1 Minute plank hold on elbows straight into 30 Full ROM mountain climbers
30 Split Jumps

Excuses – I’m too tired! There will always be an excuse if you are looking for one.

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (October 10) at 7:00p.m. at CF864. You are invited.

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

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

Hump Day! Keep Grinding……

NEVER GIVE UP!
Janice and Jay