Thursday 08.24.17

864 Strength + Conditioning – ALL in or ALL out!

Those who are still under the control of their sinful nature can never please God. 
-Romans 8:8

“I am resolved never to do anything which I should be afraid to do if it were the last hour of my life.”
-Jonathan Edwards

Social Media tip of the day: There’s no App for this.

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 – Be Strong(er)!

Conditioning – Training: “Bear Complex”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds. 7 Cycles of Bear Complex = 1 Round. Add weight each round. Goal = increase to max weight by 5th round. Please listen up during the WOD briefing for details.

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! 

Give more than you take. Support your community.

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

Only you can make it a great day…..

Janice and Jay