Friday 08.11.17

864 Strength + Conditioning –In Due Time. Until then, Just Grind!

God is our refuge and strength, an ever-present help in trouble.
-Psalm 46:1

“In all my perplexities and distresses, the Bible has never failed to give me light and strength.” 
-Robert E. Lee

Social Media tip of the day: Oh, you’re popular on Facebook? That’s cool. I mean, these days it’s easy to have 1,500 friends that you’ve never met before.

Today’s WODs START promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Strict Pull-ups + Deep Squat Stretch

Go ahead and ignore your weakness….it’s still going to show up in a WOD real soon!

864 WOD – Strength + Conditioning

Conditioning – Today’s Training / 5 RFT:
5 Strict Pull-ups
10 Power Cleans (135/95)
15 Box Jumps (24/20)

100% RX’d or Scaled.

No, it never gets easy and you wouldn’t want it to. Be Strong!

864 STRONG Community news and upcoming events:

Now available at CF864 – Silva Coffee  – Wood Fire Roasted in small batches over Oak and Hickory wood fire in the Old Calhoun District of Clemson, SC. Life is too short to drink cheap, weak coffee out of Styrofoam cups. For all of the coffee snobs out there (yes, that describes us) grab a bag while it last. We plan to start offering more local / regional products in an effort to provide quality goods and support small businesses. Check out the local, raw honey at the gym.

CF864 Stickers – Represent! Choose style and color (see Gunny)

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 

2017 Flight of the Dove – Saturday August 19

Give more than you take. Support your community.

T-G-I-F = The Grind Includes Friday. 

Janice and Jay