864 Strength + Conditioning – New Day. Still GRINDing.
“Yes, I am the vine; you are the branches. Those who remain in me, and I in them, will produce much fruit. For apart from me you can do NOTHING. When you produce MUCH fruit, you are my true disciples. This brings great glory to my Father.
-John 15:5,8
You can never truly enjoy Christmas until you can look up into the Father’s face and tell him you have received his Christmas gift.
-John Rice
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
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 / Snatch
Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Strength – You will have 15 minute to find your 3 RM Press – work up to a heavy set of 3.
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?
864 STRENGTH + CONDITIONING Training – The Daily GRIND / 5 RFT:
10 KB Snatch L
10 KB Snatch R
20 Strict T2B
RX Movement Standards: Form. Form. Form! Scale based on your strength/fitness level/level of motivation.
KB Load = 24kg./16kg.
T2B – Toes must TOUCH bar together on every rep. Palms forward/arms fully extended.
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.
The happiest people don’t have the best of everything, they just make the best of everything and never complain. Thankful. Grateful. Blessed.
Have a Great Day!
BE STRONG!
Janice and Janice