Friday 11.10.17

864 Strength + Conditioning

The one who rejects me and does not receive my words has a judge; the word that I have spoken will judge him on the last day.
-John 12:48

Demanding sensational proof is not evidence of faith but of doubt. To long for the visible sign, the big miracle, the dramatic proof is nothing but masked unbelief. It is the farthest thing from faith.
John MacArthur

Social Media tip of the day: Sometimes getting unfriended on Facebook is magical. Really…it’s like the trash took itself out.

Today’s WOD 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 – KB Rack Position + Dips

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning 

November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.

Check out the “stuff” coming up this weekend – see below. Support your community!

Conditioning – Today’s training / 5 RFT:

10 Bench Press or Floor Press (your choice – both are RX)
SC Carry 50M – 32kg/24kg. 25 Meters out / switch hands / back
1 Minute Plank Hold (locked out at top of the push-up position)
20 DUs (scaled = x 3 fast singles)

RX – BP Load = 135/95 Must be able to unrack/rack bar without assistance. Don’t load a weight that you can’t handle.

Abdominal Strength – NFT: 3 x 30 Mountain Climbers (Full ROM) / 30 Flutter Kicks

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) Nat will need the money by Friday (11-10) if you would like for her to purchase shoebox items for you. This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

R-21 (CF864 Hero WOD) Saturday November 11 starting at 9:00a.m. – Represent with Honor!

Cars & Coffee – November 11 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery. Bring any private owned car and come hang out with us. Check with Jay or Janice if you have any questions.

Weekend Backpack Food Program at Sanders Middle School (Laurens) This is taking care of children that normally do not have enough food to eat on the weekends. They rely on school lunches through the week. Check with Jay or Janice if you are interested in helping. See list of items posted on whiteboard at 864

Special prices on new shirts / hoodies at 864 – Represent your Box!

Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there.

Check out CrossFit864 on Facebook / Instagram. Post your PRs.

Ladies Bible Study – Tuesday (November 14) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Only the dedicated show up in the gym on Friday…..

Janice and Jay