864 Strength + Conditioning – grind.

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed. Once you were like sheep who wandered away. But now you have turned to your Shepherd, the Guardian of your souls. 
-1 Peter 2:24-25

“Your training partner’s name is pain. You start out trying to ignore him. Can’t do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say “Please stop, please go away. I promise never ever to do this again if you just leave me alone.” But he won’t. Pain only climbs off if you do. Then you’re beaten. ” 
-Scott Martin

Social Media tip of the day: We’re too busy being connected to enjoy the little things in our life. Unplug! 

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 – Grip Strength + Hold on Pull-up Bar

864 WOD – Strength + Conditioning 

Conditioning – Today’s training “Gunny’s Revenge 51 V. 2017”

Run 400 Meters 
51 Burpees 
51 KBS (24kg/16kg) 
51 Sit-ups 
51 SL Strikes 
51 Power Cleans (95/65) 
51 K2E 
Run 400 Meters

RX – Full ROM Burpees / KBS Load = 24kg./16kg. / PC Load = 95/65 – Completed in the order listed above

Happy Birthday to Janice aka “Gunny” 11-27 Come out and help her celebrate with a 51 Chipper WOD!

Today’s workout was created to honor Janice in true “Gunny” fashion.

You don’t have to be around her very long to get a true understanding for her love of many things – fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, a little running and a few burpees! With her love of marathons just be thankful that the WOD didn’t include a 26.2 mile run and 1,000 burpees for time! Just a short run, few burpees and some other fun stuff. Come help her celebrate her birthday today.

There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

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

Frogman’s Christmas 2017 – Date TBD

864 Christmas Light Run/Walk through Clinton – Date TBD

Thanks to all of you that supported Operation Christmas Child.

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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

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

NEVER GIVE UP!
Janice and Jay