Support your gym – 864 Strength and Conditioning
“Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.”
-Colossians 3:16
“It’s not true that nice guys finish last. Nice guys are winners before the game even starts.”
-Addison Walker
Useless fact for the day: A dentist invented the electric chair. (I think he didn’t have many repeat patients.)
Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 21-15-9
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
Today’s Skill Work – Work on hip strength / mobility
November CF864 Dues NLT Monday 1 November 1 – $25 Late Fee after 1 November. Thank you!
864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina
Clean and Jerk – 135/95
Burpees over the Bar
1 Minute UB Plank
Be Coachable. Don’t Complain. Don’t Whine.
Check out CF864 on Facebook / Instagram
Samaritans Purse Operation Christmas Child Shoebox 2021. Our goal is 60 boxes this year. This is a great opportunity to share the “Good News” with children around the world. We hope that everyone will take the time to pack a shoebox for this very worthy cause. Deadline to get boxes in is Friday November 12. If you don’t have time to complete a box you can contribute the money and we will fill a box for you. Thanks for your support and generosity.
Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
“Be kind, for everyone you meet is fighting a harder battle.”
-Plato
RX Movement Standards – C&J Load 135/95.
On this day in history – November 09, 1961 – Major Robert White flew an X-15 rocket plane at a world record speed of 4,093 mph.
On this day in history – November 09, 1989 – Communist East Germany opened its borders, allowing its citizens to travel freely to West Germany.
BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice