864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

“Bad politicians are sent to Washington by good people who don’t vote.”
–Daniel Webster

864 STRONG Community news and upcoming events:

Check us out on Facebook and Instagram today.

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.

Today’s Skill Work – Work on a weakness. Where do you need to spend time today? HSPU, DUs, Strict Pull-ups, Squat Depth, etc.

Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout.

11th Annual CrossFit864 5k Run/Walk – February 6, 2021 starting at 8:00a.m. Get signed up  at the link below.

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

864 STRENGTH + CONDITIONING Training – The Daily GRIND: For Time 21-15-9

Today’s workout – at 207 West Pitts Street.

Buy In – Starts together as a group at scheduled times posted above.

UB Goblet Squats
Weighted Box Step-ups
Sit-ups

DIG DEEP!

Movement standards covered as a group before each workout starts.

Faith. Trust. Hope. There is Power in Prayer! Pray for Peace. Pray for America.

On this day in history – January 21, 1977 – U.S. President Jimmy Carter (Democrat) pardoned almost all Vietnam War draft evaders.

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form!

RX – Full ROM. Goblet Squat RX KB – 24kg.16kg. / Squats must be UB if RX. A Squat above Parallel is NOT a Squat!
Box = 24/20. Holding 1 x 24kg. /16kg. KB at side. Alternate arms with KB as needed.
Full ROM AbMat Sit-ups

 “Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

I like people who don’t need everyone to like them.
–Live Life Happy

Strength / Week 2 – You will have 15 minute to find your 3RM  – work up to a heavy 3 rep Back Squat. Remember to log your strength numbers. 
Warm up – start adding weight on the bar until you hit that strong three rep set. Push each other today. Our priority today = Get Stronger

Have a Great Day! Love God. Serve Others.

Be STRONG and COURAGEOUS. 
-Joshua 1:9

Jay and Janice