Thursday 08.17.17

864 Strength + Conditioning – ALL in or ALL out!

“Nothing is covered up that will not be revealed, or hidden that will not be known. Therefore whatever you have said in the dark shall be heard in the light, and what you have whispered in private rooms shall be proclaimed on the housetops.”
-Luke 12:2-3

How would we like it if the church or our family got to see a video about our life?  Wouldn’t you feel embarrassed at some of the things you did in private? I know I would. Character is revealed by what you do when no one is looking, not by what people see.
Character is what a man is in the dark.
D.L. Moody

Social Media tip of the day: Sometimes not telling people anything is a good thing.

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 – Deep Squat Stretch + Shoulder Mobility

864 WOD – Strength + Conditioning

864 Strength – Bench Press 1 RM (work up to a heavy single – set a new PR today)

Strength is our focus today – Be Strong(er)!

Conditioning – Training: 21-15-9
Front Squat (135/95)
T2B – Strict

864 STRONG Community news and upcoming events:

The first batch of Silva Coffee went very fast. We are restocked so grab a bag or let us know and we’ll hold a bag. Remember that drinking weak coffee is a crime.
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.

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

No, it never gets easy and you wouldn’t want it to. Constantly Varied – CrossFit

Make it a great day…..

Janice and Jay