864 Strength + Conditioning – ALL in or ALL out!

“Do unto others as you would have others do unto you.”
-Matthew 7:12

“No one is useless in this world who lightens the burdens of another.”
-Charles Dickens

Social Media tip of the day: Think once before you act, twice before you speak, and three times before you post it on Facebook.

Today’s WODs START promptly at: 5:15a.m./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 – TGU + Deep Squat Stretch

Go ahead and ignore your weakness….it’s still going to show up in a WOD real soon!

864 WOD – Strength + Conditioning

864 Strength – Bench Press 3 RM (work up to a heavy set of 3)

Strength is our focus today – Not CF Conditioning.

Conditioning – Today’s Training: 4 RFT – AFAP

200 Meter SC – 32kg./24kg. (100 M on L / 100 M on R)
200 Meter Run – to 100 / back.
25 Hand Release Push-ups

100% RX’d or Scaled.

No, it never gets easy and you wouldn’t want it to.

CF864 Stickers – Represent! Choose style and color (see board at gym)

864 STRONG Community news and upcoming events:

Now available at CF864 – Silva Coffee  – Wood Fire Roasted in small batches over Oak and Hickory wood fire in the Old Calhoun District of Clemson, SC. Life is too short to drink cheap, weak coffee out of Styrofoam cups. For all of the coffee snobs out there (yes, that describes us) grab a bag while it last. We plan to start offering more local / regional products in an effort to provide quality goods and support small businesses. Check out the local, raw honey at the gym.

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 

2017 Flight of the Dove – Saturday August 19

Give more than you take. Support your community.

Constantly Varied
-CrossFit

NEVER GIVE UP!
Janice and Jay