Monday 11.13.2017

864 Strength + Conditioning – Support your Community

Do not love this world nor the things it offers you, for when you love the world, you do not have the love of the Father in you. For the world offers only a craving for physical pleasure, a craving for everything we see, and pride in our achievements and possessions. These are not from the Father, but are from this world.
-1 John 2:15-16

Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.
Lao Tzu

Social Media tip of the day: Sometimes getting Facebook is the adult way of having imaginary friends. 

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 – KB TGU + Support on dip bars

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning 

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  9-15-21 reps for time of:
Bar-facing burpees

RX Load = M/95 W/65
BEAST Mode = M/135 W/95

Abdominal Strength – 3 x  30 Sit-ups / 30 Second Plank Hold on Elbows

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Details to follow.

Thanks to all of you that supported Operation Christmas Child.
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.) Nat will need the money by Friday (11-10) if you would like for her to purchase shoebox items for you. This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

Awesome group for R-21 (CF864 Hero WOD) on Saturday Way to Represent! We have few R-21 shirts left.

Weekend Backpack Food Program at Sanders Middle School (Laurens) This is taking care of children that normally do not have enough food to eat on the weekends. They rely on school lunches through the week. Check with Jay or Janice if you are interested in helping. See list of items posted on whiteboard at 864

Cars & Coffee – December 9 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.

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

It’s Monday…Let’s get this week started off in a strong 864 kinda way!

Janice and Jay