9-11 Never Forget! Tuesday September 11, 2018

864 Strength + Conditioning – Forging Strong Athletes

The LORD is my light and my salvation—whom shall I fear?
The LORD is the stronghold of my life—of whom shall I be afraid?
-Psalm 27:1

If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.
-Sandy Dahl, wife of pilot of Flight 93

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / we will announce the next date which will be later in the month.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

“CrossFit and Cornhole” Benefiting Hunter Wilbanks. 9-29-18 / 2 Person Team WOD at CrossFit864

Cars & Coffee – Saturday October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

LCCA / Run Like a Mann 5k Run/Walk – Saturday September 22. Fundraiser for Laurens County Cancer Association.

Today’s Skill Work – Work on a weakness. Squat Stretch/Strict Pull-ups/Ankle Mobility

Today’s WOD START promptly as a group/on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Constantly Varied because Routine is the Enemy.

864 WOD – Strength + Conditioning: PC. Box Step-Overs. Burpees

Workouts start at the posted times above. Thanks for showing respect for your fellow CrossFitters.

70% Kitchen + 30% Gym = Results. A 20 minute AMRAP will not fix it. You will never out train a bad diet.

RX Movement Standards, Loads and scaling options will be covered before the WOD starts.

Scale based on your strength/fitness level/level of motivation.

 Support your community. Support your country.

Janice and Jay