864 Strength + Conditioning 

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you 
-James 1:27

“I’m starting to think this world is just a place for us to learn that we need each other more than we want to admit.” 
-Richelle E. Goodrich

Social Media tip of the day: Everything is funny, as long as it’s happening to someone else.

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 – Grip Strength + Shoulder Mobility

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 For Time:

21-15-9
Power Clean
Box Jumps
RX = PC 135/95 Box Jump 24/20

then

9-15-21
DUs
Goblet Squats
RX = Double-unders – scale x3 fast singles. Goblet Squat Load 32kg./24kg. 3 second pause at bottom of squat. Full depth! A Squat above parallel is NOT a Squat.

Time is total for both WODs

There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Mark your calendar for the following 864 events.

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Sign up on board. Bring a $10 Gift for exchange. Please list what side dish you plan on bringing.

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.

Thank you for your support of the Weekend Backpack Food Program at Sanders Middle School (Laurens) 4 bags of food sent from CF864.

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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

Community + Gym = CrossFit864.

NEVER GIVE UP!
Janice and Jay