Monday 10.09.17

864 Strength + Conditioning 

He renews my strength. He guides me along right paths, bringing honor to his name.  
-Psalm 23:3

Sure I wave the American flag. Do you know a better flag to wave? Sure I love my country with all her faults. I’m not ashamed of that, never have been, never will be.
-John Wayne

dedication: committed to a task or purpose

Social Media tip of the day: “Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.”

Today’s WOD START promptly at: 8:00a.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 – Ankle Mobility + Double Unders

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes –

864 WOD – Strength + Conditioning

864 Strength – Bench Press / Floor Press 1 RM (work up to a heavy single – set a new PR today)
Vary your training. If you did the last cycle on floor press – do this cycle on bench press – if you did bench press do floor press.

Strength is our focus today.

October 864 Dues NLT Sunday 1 October 2017 – $25 Late Fee after 1 October. Thank you very much! We appreciate you.

Conditioning – Today’s training: 10 RFT

5 Push-ups (hand release)
10 KB Swings
15 DUs

15 Minute time cap

RX Movement Standards – KB Load = 24kg./16kg. – American swings.

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (October 10) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable starts Monday October 16 at 7:00p.m. at CF864 immediately after the last WOD. See Jay to sign up and for any details.

We have a freshly roasted batch of Silva Coffee at 864. We are restocked again so grab a bag before it’s gone.
Silva Coffee  – Wood Fire Roasted in small batches over Oak and Hickory wood fire in the Old Calhoun District of Clemson, SC. Life is too short to drink cheap, weak coffee out of Styrofoam cups. For all of the coffee snobs out there (yes, that describes us) grab a bag while it last. We plan to start offering more local / regional products in an effort to provide quality goods and support small businesses. Love honey? Try the local, raw honey at the gym.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

It’s Monday – everybody shows up at the gym on Mondays. Let see how many of you show up on Friday…Dedicated!

Janice and Jay