Thursday 10.12.17

864 Strength + Conditioning

Do Good Stuff Today! 

All the nations are as nothing before him, they are accounted by him as less than nothing and emptiness.
-Isaiah 40:17

I stand fearlessly for small dogs, the American Flag, motherhood and the Bible. That’s why people love me.
-Art Linkletter

Don’t forget to pray for all of the families around our country that are struggling (Vegas shooting / hurricane / storm victims) 

Social Media tip of the day: Stay low, stay quiet, keep it simple, don’t expect too much, enjoy what you have.

Today’s WOD 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 + KB Rack and OH + Hollow Rock

864 WOD – Strength + Conditioning

864 Strength – Deadlift 1 RM (work up to a heavy single)

Strength – #1 Priority today. Get stronger! Set a new PR

Conditioning – Today’s training: 4 RFT

Run 400 Meters
25 Push Press – 115/85
45 Second Plank – locked out at the top of the push-up position.

Cheaters NEVER win. Winners NEVER cheat.

864 STRONG Community news and upcoming events:

Ladies Bible Study – Tuesday (October 24) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable starts Monday October 16 at 7:00p.m. at CF864 immediately after the last WOD.

We have a freshly roasted batch of Silva Coffee at 864. We are restocked again so grab a bag before it’s gone.
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. Love honey? Try the local, raw honey at the gym.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

Hang on – Tomorrow’s Friday – It’s a  CF864 day –  not a rest day. Action expresses priorities.

Janice and Jay