864 Strength + Conditioning – Friday is not a rest day. Keep GRINDING!

“If you love me, you will keep my commandments.
-Jesus (John 14:15)

“It is altogether doubtful whether any man can be saved who comes to Christ for His help with no intention to obey Him.”
-A.W. Tozer

864 STRONG Community news and upcoming events:

2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

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

Operation Christmas Child – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love.

Today’s Skill Work – Work on a weakness. Grip Strength / Ring Work / Hamstring Mobility

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

864 STRENGTH + CONDITIONING Training – The Daily GRIND Complete the following for time: 4 RFT

November 864 Dues / NLT Thursday November 1, 2018 – $25 Late Fee after November 1. Thank you very much! We appreciate you.

25 Power Snatches
15 Strict Pull-ups
25 Box Jumps

Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

RX Movement Standards:
Snatch Load = 95/65
Strict Pull-ups = Dead Hang / No Kip / Chin over bar on every rep if RX.
Box = 24/20. Both feet on box at same time. Hips completely extended at top.

“I just ran a thee-minute mile but it was only half a mile” (on poor range of motion)
-Coach Greg Glassman (Founder, CrossFit)

What drives you? #discipline #willpower #doyourbest #goals What scares you?

Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton

Love God. Serve Others.
Janice and Jay