864 Strength + Conditioning – New Day. New GRIND.

Support your community. Love where you live! Don’t complain if you don’t do anything to make it better. It’s up to us. #yeahthatclinton

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. S/M/L only. 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. Strict Pull-ups / Handstand work

Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

December 864 Dues / NLT Saturday December 1, 2018 – $25 Late Fee after December 1. Thank you very much! We appreciate you.

864 STRENGTH + CONDITIONING Training – The Daily GRIND / 10 RFT:

10 Burpees
Sprint to 5oM and Sprint back

Jesus Christ Is God’s Son – Long ago God spoke many times and in many ways to our ancestors through the prophets. And now in these final days, he has spoken to us through his Son. God promised everything to the Son as an inheritance, and through the Son he created the universe.
-Hebrews 1:1-2

The two most joyous times of the year are Christmas morning and the end of school.
-Alice Cooper

RX Movement Standards: Form. Form. Form!  Scale based on your strength/fitness level/level of motivation.

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.

What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Constantly Varied – NO Ruts. 

Be an encouragement to someone today.

Have a Great Day!

Strength – You will have 15 minute to find your 5 RM Press – work up to a heavy set of 5.
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?

Love God. Serve Others.
Janice and Janice