864 Strength + Conditioning – It never gets easy.
And as you wish that others would do to you, do so to them.
-Luke 6:31
How you treat others, is how you really feel inside.
“Maturity is when your world opens up and you realize that you are not the center of it.”
–
If you don’t want anyone to find out, don’t do it.
-Proverb
864 STRONG Community news and upcoming events:
We are putting in a Zensah order soon. The Zensah sleeves are awesome! They give you a lot of support during workouts. www.zensah.com
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 – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – Thanks to all of you that supported this great cause. This has a huge impact on so many children around the world.
We still have a few “R-21” shirts left. Check out the “Make Deadlifts Great Again” tees.
Today’s Skill Work – Work on a weakness. Pull-up bar hold / Strict Pull-ups
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 / 3 rounds for time of:
12 Deadlifts
400-M Run
6 Snatches
200-M Farmers Carry
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.
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention”
-Coach Greg Glassman (CrossFit Founder)
RX Movement Standards – DL Load = 225/185. No bouncing reps. No dropping from lockout. Touch and go reps.
Snatch Load – 135/95
Farmers Walk Load – 2 x M24kg. / W16kg. KB. – RX = 200 Meters without putting KBs down.
Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton
Constantly Varied – we HATE routines and ruts because it makes life boring! Don’t be boring.
Love God. Serve Others.
Janice and Jay