Monday 09.17.18

864 Strength + Conditioning – The GRIND is Real…

You rule the raging of the sea; when its waves rise, you still them.
-Psalm 89:9

Sometimes God calms the storm. Other times, He calms the sailor. And sometimes He makes us swim. He’s always in control.

Don’t envy anyone thats been handed everything. They can’t handle half of what you can. If you don’t have to work for it…it’s not worth having.

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / we will announce the next date which will be later in the month.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

“CrossFit and Cornhole” Benefiting Hunter Wilbanks. 9-29-18 / 2 Person Team WOD at CrossFit864

Cars & Coffee – Saturday October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

LCCA / Run Like a Mann 5k Run/Walk – Saturday September 22. Fundraiser for Laurens County Cancer Association.

Today’s Skill Work – Work on a weakness. Overhead Squat / Ankle Mobility / TGU

Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength – You will have 15 minute to find your 3RM Front Squat – work up to a strong set of 3.
A Squat above parallel is NOT a Squat.

Workouts will start at the posted times above. If you are late – please wait until the next workout starts.

864 STRENGTH + CONDITIONING Training: Push-ups. DUs. Sit-ups. KB Swings, Burpees

RX Movement Standards, Loads and scaling options will be covered before the WOD starts.

Scale based on your strength/fitness level/level of motivation.

70% Kitchen + 30% Gym = Results.

 Support your community. If you don’t – who will?


Janice and Jay