Thursday 09.20.18

864 Strength + Conditioning – LEGIT.

Don’t use foul or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them.
-Ephesians 4:29

A good character is the best tombstone. Those who loved you and were helped by you will remember you when forget-me-nots have withered. Carve your name on hearts, not on marble.
-Charles Spurgeon

864 STRONG Community news and upcoming events:

Practical Self Defense #2 – Ladies Only / Sunday October 7th from 2pm – 5pm. Get signed up today

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

“CrossFit and Cornhole” Benefiting Hunter Wilbanks. 9-29-18 / 2 Person Team WOD at CrossFit864. Come out and support. Come have lunch – BBQ Truck at 864

Cars & Coffee – Saturday October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

LCCA / Run Like a Mann 5k Run/Walk – Saturday September 22. Fundraiser for Laurens County Cancer Association.

Today’s Skill Work – Work on a weakness. Overhead ROM / Hip Mobility / Grip Strength

Today’s WOD START promptly as a group/on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Workouts will start at the posted times above. If you are late – please wait until the next workout starts. Thank you!

Strength – You will have 15 minute to find your 3RM Press – work up to a strong set of 3
Our focus today is strength training. Show up. Do hard work, Get strong.

See new date above for ladies self defense training. You do not have to be a 864 member to attend.

864 STRENGTH + CONDITIONING Training: 21-18-15-12-9-6-3

Thrusters (RX – 95/65)
Burpees over Bar

Stop Complaining.
Stop Making Excuses.
Nobody is Listening.

RX Movement Standards, Loads and scaling options will be covered before the WOD starts.

Scale based on your strength/fitness level/level of motivation.

70% Kitchen + 30% Gym = Results. There is nothing you can do to reverse these numbers.

 Support your community. If you don’t – who will?


Janice and Jay