Monday 09.24.18

864 Strength + Conditioning – It’s a new day. Don’t look back at yesterday.

We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.
-Romans 5:3-4

Life begins at the end of your comfort zone.

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / Sunday October 7th from 2pm – 5pm. Get signed up today

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. Come out and support. Come have lunch – BBQ Truck at 864

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

Thanks to all of you that came out to support the Run Like a Mann 5k Run/Walk – Fundraiser for Laurens County Cancer Association.

Today’s Skill Work – Work on a weakness. Front Rack Position / Ankle Mobility / OH Extension

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 1RM Front Squat – work up to a strong heavy single.
A Squat above parallel is NOT a Squat. Don’t forget to log your 1 rep max. You might need a % of it for future workouts.

See new date above for ladies self defense training. You do not have to be a 864 member to attend.

864 STRENGTH + CONDITIONING Training: 30-20-10 Reps of:

Goblet Squats (Load = 24kg./16kg.)
Box Jumps (24/20)
200M OH Plate Carry (45/25 plate)

Stop Complaining.
Stop Making Excuses.
Nobody is Listening.

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

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

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


Janice and Jay