Monday 11.20.17

864 Strength + Conditioning 

Who is wise? Let them realize these things. Who is discerning? Let them understand. The ways of the LORD are right; the righteous walk in them, but the rebellious stumble in them.
-Hosea 14:9

“Human happiness and moral duty are inseparably connected.” 
-George Washington

Social Media tip of the day: Everything doesn’t need to be talked about.

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 – Dips / If you were unable to do legit dips this week – will you start including them into your warm up/skill work and get stronger or just wait until they show up again and scale. Choose to get stronger!

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  5RFT:

5 Deadlifts

then –
2 Rounds of:
5 Body Blasters 

10 One Arm Strict KB Press (5 ea. side) 

15 Air Squats

5/10/15 = 1 Round

RX Movement Standards – Full ROM 
RX DL Load – Minimum of 1.5 times body weight. NO dropping bar from lockout (top of lift) NO bouncing reps. TnG reps 

RX KB Load = 24kg./16kg.

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

2017 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 27 for “Gunny’s Revenge 51”

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

Thanks to all of you that supported Operation Christmas Child. 74 Boxes between New Horizon Freewill Baptist and CrossFit864 – Thanks to Nat for all of her hard work. 74 children will receive a box letting them know that someone cares about them and even more importantly they will receive the message of Jesus.

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 28) 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

Community + Gym = CrossFit864. We are thankful for you.

Janice and Jay