864 Strength + Conditioning – Don’t look back unless you are going that way…..
If we claim we have no sin, we are only fooling ourselves and not living in the truth. But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness. If we claim we have not sinned, we are calling God a liar and showing that his word has no place in our hearts.
-1 John 1:8-10
“I can safely say, on the authority of all that is revealed in the Word of God, that any man or woman on this earth who is bored and turned off by worship is not ready for heaven.”
It’s a new day – make it a good one!
864 STRONG Community news and upcoming events:
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – Saturday November 10 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love.
Today’s Skill Work – Work on a weakness. Grip Strength / Ring Work / Hamstring Mobility
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.
864 STRENGTH + CONDITIONING Training – The Daily GRIND Complete the following for time: “PHILIP PETTI”
November 864 Dues / NLT Thursday November 1, 2018 – $25 Late Fee after November 1. Thank you very much! We appreciate you.
- For Time
- 20 Thrusters (135/95)
- 20 Burpees
- 20 Power Cleans (135/95)
- 20 Sit-Ups (AbMat)
- 20 Shoulder-to-Overheads (135/95)
- 20 Push-Ups (Hand Release)
- 20 Overhead Squats (135/95)
- 20 Handstand Push-Ups (RX – to floor / no AbMat)
- 20 Front Squats (135/95)
- 20 Air Squats
This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.
Born in Brooklyn, he moved to Great Kills in 1984, and settled in Midland Beach in 1987. Mr. Petti joined the New York Fire Department in 1984. He was first assigned to Ladder 9 in Manhattan. After several years, he transferred to Ladder 85 in Westerleigh, before being assigned to Ladder 148 in Brooklyn, where he was promoted to lieutenant. He was recently assigned to Ladder 12.
“He was an amazing man of honor, compassion and love,” said his wife, the former Eileen R. Alford. “Phil is now a guardian angel to all who need him since Sept. 11, 2001.”
Mr. Petti enjoyed playing ice hockey in various FDNY leagues. A devoted husband and father, Mr. Petti was a parishioner at St. Margaret Mary’s R.C. Church, Midland Beach, and coached CYO baseball and soccer at its school. “Everybody loves him,” his wife said. “Phil was a great guy who enjoyed a humble, easygoing life. A son, brother, husband, son- and brother-in-law, father, godfather, uncle, cousin, fireman, friend, neighbor, coach, volunteer and hero — we all knew the same good person. We all enjoyed his smile, and we all know that he is with God and forever in our hearts.”
RX – Full ROM on all movements. Please listen as the movement standards are covered before the workout. If you need scaling options (load or movement) the coach will assist you. Use the same bar/load for all barbell movements. If you scale use the same weight for the entire workout.
A Squat above parallel is NOT a Squat!
Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.
“CONSTANTLY VARIED” That’s why it works.
What drives you? #discipline #willpower #doyourbest #goals What scares you?
Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton
never say CAN’T. instead say WON’T.
Love God. Serve Others.
Janice and Jay