Monday 10.01.18

864 Strength + Conditioning – and the GRIND begins. Monday!

I pray that your love will overflow more and more, and that you will keep on growing in knowledge and understanding. For I want you to understand what really matters, so that you may live pure and blameless lives until the day of Christ’s return.
-Philippians 1:9-10

The proof of spiritual maturity is not how pure you are but awareness of your impurity. That very awareness opens the door to grace.
-Philip Yancey

Smile – it’s a new day! Another chance. Don’t look back.

864 STRONG Community news and upcoming events:

October is Breast Cancer Awareness Month – THINK PINK

Practical Self Defense #2 – Ladies Only / Sunday October 7th from 2pm – 5pm. Get signed up today. You do not have to be a 864 member to attend.

Reminder – 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!

Thanks to the 864 Community that came out Saturday to support “CrossFit and Cornhole” Benefiting Hunter Wilbanks. It would not have been possible without our awesome volunteers and athletes. You guys always step up to the plate when it comes to supporting those in need. Makes us proud of the CF864 Community / family. Thank you!

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. Grip Strength / Hip & Knee Mobility / Deep Squat Stretch

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

October 864 Dues / NLT Monday October 1, 2018 – $25 Late Fee after October 1. Thank you very much! We appreciate you.

Drama. Egos. Excuses = WEAK

864 STRENGTH + CONDITIONING Training: For Time

Run 400M
Run 400M
Run 400M
21-15-9 Thrusters/Pull-ups (RX Load = 75/55)

never say CAN’T. instead say WON’T. 

Do you look for the challenge or the easy way?

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? #yeahthatclinton

Janice and Jay