864 Strength + Conditioning 

The Word became flesh and made his home among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.
-John 1:14

“Judging others makes us blind, whereas love is illuminating. By judging others we blind ourselves to our own evil and to the grace which others are just as entitled to as we are.”
-Dietrich Bonhoeffer

And with HIS blood mankind hath bought.
-(The First Noel)

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 – Shoulder Mobility + Strict Pull-ups

864 WOD – Strength + Conditioning 

Today’s WOD will START promptly as a group at times posted above. Please get to the gym early enough to do your warm-up / mobility and ready to go on time. Please be considerate of your fellow CrossFitters. #grind

Conditioning – Today’s CF864 Training “A Frogman’s Christmas”

For time:
100 dead hang pull-ups
250 push-ups / hand release
500 sit-ups
Run 3 miles

RX = Straight through – in the order as posted – not broken into rounds. Pull-ups are strict/dead hang/No Kip/No Assistance (ALL 100 of them) Push-ups are hand release.
Sit-ups – Full ROM.

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.

Thanks to all of you that came out for CF864 Christmas Party on Friday. We enjoyed the time together!

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)

Cars & Coffee – Saturday January  13 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.

Gift ideas – Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there. CF864 Gift Cards for your favorite CrossFitter.

Check out CrossFit864 on Facebook / Instagram. Post your PRs.

Ladies Bible Study – Tuesday (December 19) 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

NEVER GIVE UP!
Janice and Jay