Support your gym – 864 Strength and Conditioning
God’s voice is glorious in the thunder. We can’t even imagine the greatness of his power. “He directs the snow to fall on the earth and tells the rain to pour down.
-Job 37:5-6
“I wish I knew how you could overstate the value of the deadlift.”
-Coach Greg Glassman, Founder of CrossFit
Useless fact for the day: If you yelled for eight years, seven months, and six days, you would have produced enough sound energy to heat one cup of coffee.
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 /AMRAP 12
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
Thank You Veterans!
4 Strict HSPU
8 One Arm KB Swings (R)
8 One Arm KB Swings (L)
12 DUs
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 – Full ROM. RX KB Load = AHAP for UB reps.
On this day in history – November 11, 1620 – The Mayflower Compact was signed by the 41 men on the Mayflower when they landed in what is now Provincetown Harbor near Cape Cod. The compact called for “just and equal laws.”
On this day in history – November 11, 1940 – The Jeep made its debut.
Strength / Week 1 – You will have 15 minute to find your 5RM Floor Press – work up to a heavy five rep set. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?
BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice