Monday 11.19.18

864 Strength + Conditioning – Not Ready to Quit.

For the LORD sees not as man sees: man looks on the outward appearance, but the LORD looks on the heart.”
-1 Samuel 16:7

You can tell a lot about a persons character by what they laugh at.

How did your nutrition look this past weekend? You can’t hide poor nutrition – it shows up in the gym and on the scales. The kitchen is just as important as the gym if you are serious about getting results. Strength and recovery are directly connected to your eating habits. Are you dialed in?

864 STRONG Community news and upcoming events:

2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

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 – Clinton City Parking Lot across from Main Street Bakery.

Operation Christmas Child – 87 Shoeboxes! Thanks to all of you that supported this great cause. Between Nat’s church (New Horizon) and the boxes that were put together by you at CF864 this will be part of the huge impact on so many children around the world. We are blessed so that we can bless others. Thank You!

We are putting in a Zensah order soon. The Zensah sleeves are awesome! They give you a lot of support during workouts. www.zensah.com

We have a few “R-21” shirts left – going fast. Check out the “Make Deadlifts Great Again” tees.

2018 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 26.  Check out CrossFit864 FB and Instagram for Thanksgiving specials.

CrossFit864 Christmas Party Saturday December 15, 2018  7p.m. – 9p.m. bring a appetizer or dessert. Sign up board at gym. Bring a $10 gift for gift swap.

Today’s Skill Work – Work on a weakness. TGU / Strict, Dead Hang Pull-ups and Toes-to-Bar

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:

Run 400 M
25 S2O / Shoulder to Overhead
25 Squats

Sometimes it’s not about how good you are but how bad you want it.

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.

People inspire you, or they drain you – are you being inspired or drained? Are you inspiring others or draining others?

Be an encouragement to someone today.

RX Movement Standards:
S2O – Load = 95/65
Squat – A Squat above parallel is NOT a Squat. Squat Deep!

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 1 RM Floor Press – work up to a heavy single. Set a new 1 rep PR. 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?

Reminder that strength starts at the scheduled times above. If you arrive early and finish your strength training before the scheduled strength actually starts – please be patient as others work through their 1 rep floor press. Don’t get too far ahead of yourself.

Constantly Varied – NO Routines. NO Ruts.

Love God. Serve Others.
Janice and Jay