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

“I am the good shepherd; I know my own sheep, and they know me, just as my Father knows me and I know the Father. So I sacrifice my life for the sheep.
-John 10:14-15

Look for Christ and you will find Him. And with Him, everything else.
–C.S. Lewis / “Mere Christianity” (1952)

864 STRONG Community news and upcoming events:

We plan on offering Ascent Protein to our CF864 athletes in the near future. Check out their products.
https://www.ascentprotein.com/products/native-fuel-whey-protein-powder-blend.html

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!

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

CrossFit864 Christmas Party Saturday December 15, 2018  7p.m. – 10p.m. bring a appetizer or dessert. Sign up board at gym. Bring a $10 gift for gift swap.

Today’s Skill Work – Work on a weakness. Strict Bar Movements (Pull-ups, T2B, k2e) / TGU (they are coming)

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 / For Time:
50 DUs
50 Box Jumps (24/20)
50 K2E
50 Push Press (95/65)
50 Goblet Squats (24kg./16kg.)
50 Wall Ball Shots
50 DUs

Check out the Christmas Party info – sign up board at 864. See details above.

RX Movement Standards: Form. Form. Form!  Scale based on your strength/fitness level/level of motivation.

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.

Support your community. Love where you live! Don’t complain if you don’t do anything to make it better. It’s up to us. #yeahthatclinton

The less you respond to negative people, the more peaceful your life will become.

Have a Great Day!

BE STRONG!
Janice and Janice