864 Strength + Conditioning – the grind includes friday.
You must warn each other every day, while it is still “today,” so that none of you will be deceived by sin and hardened against God.
Today only comes once.
Social Media tip of the day: Are you addicted to social media? Not sure? Try a 40 hour social media fast. Unplug!
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 – All week work on Grip Strength + Hold on Pull-up Bar
864 WOD – Strength + Conditioning
December 864 Dues NLT Friday 1 December 2017 – $25 Late Fee after 1 December. Thank you very much! We appreciate you.
Conditioning – Today’s Training 3 RFT:
Run 400 Meters
12 Strict Pull-ups / palms forward
21 Power Clean (135/95)
There is no almost RX. It’s 100% RX’d or Scaled.
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
Big thank you to our CF864 family that came out Monday to help celebrate Janice’ birthday and make it a very special day. Gunny’s Revenge!
Mark your calendar for the following 864 events.
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Get signed up on board. Bring a $10 Gift (for exchange) and a dish to share.
Frogman’s Christmas 2017 – December 18
864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)
Thanks to all of you that supported Operation Christmas Child.
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
Cars & Coffee – December 9 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.
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 28) 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
Community + Gym = CrossFit864.
NEVER GIVE UP!
Janice and Jay