Monday 11.06.17

864 Strength + Conditioning – commitment.

See to it that no one takes you captive by philosophy and empty deceit, according to human tradition, according to the elemental spirits of the world, and not according to Christ.
-Colossians 2:8

“Once you embrace your value, talents and strengths, it neutralizes when others think less of you.”
-Rob Liano

Social Media tip of the day: There’s tons of junk food for your mind on the Internet. You can sit there for three or 10 or 20 hours a day getting in online arguments with other people who also choose to waste their time. -Henry Rollins

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 –Hollow Rock + Front Rack + Deep Squat Stretch

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning

Strength – 1 RM Hang Clean / Jerk – Work up to a heavy single (set a new one rep PR)

Strength training is our focus today. Be Strong! Go Heavy! 

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

Conditioning – Today’s training / For Time:

30 reps Push Press
Run 100 Meters (to 50M / back)
20 reps Push Press
Run 200 Meters (to 100M / back)
10 reps Push Press
Run 400 Meters (to 200M / back)

RX Load = 135/95 BEAST Mode = 155/115

Abdominal Strength – NFT / accumulate 180 seconds of plank hold (on elbows with as few drops as possible)

864 STRONG Community news and upcoming events:

Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

R-21 (CF864 Hero WOD) Saturday November 11 starting at 9:00a.m. – Represent with Honor!

Cars and Coffee – November 11 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery. Bring any private owned car and come hang out with us. Check with Jay or Janice if you have any questions.

Special prices on new shirts / hoodies at 864 – Represent your Box!

Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there.

Check out CrossFit864 on Facebook / Instagram. Post your PRs.

Ladies Bible Study – Tuesday (November 14) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.

Congrats to the CF864 teams that Competed at HIT CrossFit this past Saturday. You guys represented well! Way to be strong.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Everyone shows up in the gym on Monday. Lets see the same number of CrossFitters at 864 on Friday. #dedicated #thegrindneverends

Janice and Jay