Friday 12.14.18

864 Strength + Conditioning – The GRIND includes Friday.

He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?” “In Bethlehem in Judea,” they said, “for this is what the prophet wrote: ‘And you, O Bethlehem in the land of Judah, are not least among the ruling cities of Judah, for a ruler will come from you who will be the shepherd for my people Israel.’”
-Matthew 2:4-6

The way to gain a good reputation is to endeavor to be what you desire to appear.

Yes you gained attention but lost all respect. Stop trying to be somebody other than yourself. It’s not all about you.

864 STRONG Community news and upcoming events:

2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount

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.

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 Ring Work / Squat Depth Mobility

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 / “SPARTAN 300”

Strict Pullups – 25 reps
Deadlift 135/95 lbs. – 50 reps
Pushups (HR) – 50 reps
Box Jumps 24/20 – 50 reps
Floor Wipers 135/95 – 50 reps
Single-Arm KB Clean-and-Press 24kg./16kg. Kettlebell – 50 reps
Strict Pullups – 25 reps

RX Movement Standards: Form. Form. Form!  Form over Ego. 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.

The happiest people don’t have the best of everything, they just make the best of everything and never complain. Thankful. Grateful. Blessed. 

TGIF – Have a Great Day!

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

Janice and Janice