Wednesday 11.01.17 “Happy November”

864 Strength + Conditioning – no excuses.

Stay alert! Watch out for your great enemy, the devil. He prowls around like a roaring lion, looking for someone to devour.Stand firm against him, and be strong in your faith. Remember that your family of believers all over the world is going through the same kind of suffering you are. 
1 Peter 5:8-9

Well, best to remain vigilant. It’s when everything is calm that you need to be most alert. 
Brandon Sanderson

Social Media tip of the day: When you’re in the Middle of an Argument, ask yourself: Do I want to Right or Happy?

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 Clean + Hollow Rock + Deep Squat Stretch

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning

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: 5 RFT

100 M – SC Carry (to 50 M / L – switch hands return 50 M / R) 1 x 32kg./24kg. please do not drop
30 Second Plank Hold – locked out at top of push-up. (no sagging / no butt in the air)
10 OH Box Step ups – Load = 45/25 plate locked out OH
5 No Push-up Burpees into Max Distance Broad Jumps
30 Second Hold on Pull-up Bar

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

Janice and Jay