864 Strength + Conditioning – It’s a new day. It’s time. No Excuses.
So be very careful how you live. Don’t live like fools, but like those who are wise. Make the most of every opportunity in these evil days. Don’t act thoughtlessly, but understand what the Lord wants you to do. Don’t be drunk with wine, because that will ruin your life. Instead, be filled with the Holy Spirit.
-Ephesians 5:15-18
“But whatever you do, find the God-centered, Christ-exalting, Bible-saturated passion of your life, and find your way to say it and live for it and die for it. And you will make a difference that lasts. You will not waste your life.”
-John Piper
864 STRONG Community news and upcoming events:
We plan on offering Ascent Protein to our CF864 athletes in the near future. Check out their products.
https://www.ascentprotein.com/products/native-fuel-whey-protein-powder-blend.html
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!
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 – just about gone. Grab your size. Check out the “Make Deadlifts Great Again” tees.
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. KB Snatch / Deep Squat Stretch / OH Extension
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 For Time: 21-15-9 reps
Run 400 Meters
Thrusters
Chest to Bar Pull-ups
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
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.
Be an encouragement to someone today.
RX Movement Standards:
Thrusters – 135/95
Thruster – Depth! Depth! Depth! Most of you can get to parallel or below. Don’t look for easy.
C2B Pull-ups = Chest must touch bar on every rep. Chin over the bar on every rep if RX. Full extension of arms at the bottom of the rep.
Run 400M without walking if RX or Walk/Run if scaled. Just get the distance covered.
DIG DEEP!
What drives you? What discourages you?What scares you? #discipline #willpower #doyourbest #goals
Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton
Constantly Varied – NO Routines. NO Ruts. Don’t be Boring!
I like people who don’t need everyone to like them.
–Live Life Happy
Love God. Serve Others.
Janice and Jay