Wednesday 10.18.17

864 Strength + Conditioning 

But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day. The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. But the day of the Lord will come like a thief, and then the heavens will pass away with a roar, and the heavenly bodies will be burned up and dissolved, and the earth and the works that are done on it will be exposed. 
-2 Peter 3:8-10

Let them sleep while you grind. Let them party while you do hard work. The results will be the proof of your commitment.

Social Media tip of the day: Rudeness is the weak person’s imitation of strength.

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 – Hollow Rock + KB Snatch + Deep Squat Stretch

864 WOD – Strength + Conditioning

Conditioning – Today’s training: 10 Rounds

5 Dead Bugs
5 K2E
30 Second OH Barbell Hold (95/65)

1 x 100 Flutter Kicks (goal = 100 unbroken)

864 STRONG Community news and upcoming events:

Check out CrossFit864 on Facebook / Instagram

Congrats to the CF864 teams that competed at the “Festivus Games” on Saturday and a big thanks to the CF864 Crew that came out to show support and encouragement. We are proud to be part of such a dedicated community.

Congrats on all of the 1 RM PRs that went in the book last week! Stronger than yesterday.

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.

Grab a bag of Silva Fire Roasted Coffee at 864 today – this stuff is awesome!

Halloween WOD – Tuesday 31 October. Wear your costume to the gym. 50 Burpee Buy In penalty if you are not wearing a costume.

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. You are not in this alone.

Janice and Jay