864 Strength + Conditioning – grind.
Love bears all things, believes all things, hopes all things, endures all things.
-1 Corinthians 13:7
If you want to change the world, go home and love your family.
Social Media tip of the day: 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 + KB Rack Position
864 WOD – Strength + Conditioning
Strength – 3 RM Bench Press – Work up to a heavy set of 3 (Log your strength numbers. Increase the weight that you did on the last 3 rep cycle)
December 864 Dues NLT Friday 1 December 2017 – $25 Late Fee after 1 December. Thank you very much! We appreciate you.
Conditioning – Today’s Training
2 RFT of:
20 UB Back Squats at Body Weight
5 Rounds of 2 Burpees / 10 Russian KBS (24kg.16kg.)
A Squat above parallel is NOT a Squat! If you can’t squat your body weight for 20 unbroken reps – don’t load it on the bar. Scale to your strength level.
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:
Mark your calendar for the following 864 events.
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Sign up on board. Bring a $10 Gift for exchange. Please list what side dish you plan on bringing.
Frogman’s Christmas 2017 – December 18
864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)
Thanks to all of you that supported Operation Christmas Child.
Thank you for your support of the Weekend Backpack Food Program at Sanders Middle School (Laurens) 4 bags of food sent from CF864.
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.
NEVER GIVE UP!
Janice and Jay