864 Strength + Conditioning – Stronger than Yesterday
“Behold, I am sending you out as sheep in the midst of wolves, so be wise as serpents and innocent as doves.
-Matthew 10:16 / Persecution Will Come
People inspire you, or they drain you – pick them wisely.
Show up today ready to train hard and get stronger. Whining and complaining about what you can’t do only makes you weaker and it drags others down. Be Strong!
How did your nutrition look this past weekend? The kitchen is just as important as the gym if you want results.
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!
Cars & Coffee – Saturday November 10 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box – she will need the money by Friday November 9. Please contact her.
Today’s Skill Work – Work on a weakness. TGU / Ring Work / Ankle Strength & Mobility
Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND: 4 RFT
November 864 Dues / NLT Thursday November 1, 2018 – $25 Late Fee after November 1. Thank you very much! We appreciate you.
Run 400 Meters
25 KB Swings
12 L Pull-ups
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. Scale based on your strength/fitness level/level of motivation.
RX Movement Standards:
KB Load = 24kg./16kg. + American Style Swing
L Pull-ups = Must hold the L position throughout each rep. Chin must be over bar and arms FULLY extended at bottom on every rep if RX.
“I just ran a thee-minute mile but it was only half a mile” (on poor range of motion)
-Coach Greg Glassman (Founder, CrossFit)
What drives you? #discipline #willpower #doyourbest #goals What scares you?
Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton
Strength – You will have 15 minute to find your 5 RM Floor Press – work up to a heavy set of 5. This strength cycle is floor press – not bench press.
The clock will start at the scheduled times above for strength. Our focus today is strength training.
Show up. Do hard work, Get stronger. How can we help you reach your goals today?
Constantly Varied because we HATE routines and ruts!
Love God. Serve Others.
Janice and Jay