864 Strength + Conditioning – Give 100% Today!
Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.
-Genesis 9:3
All excess is ill, but drunkenness is of the worst sort. It spoils health, dismounts the mind, and unmans men. It reveals secrets, is quarrelsome, lascivious, impudent, dangerous and bad.
-William Penn
People inspire you, or they drain you – they can’t do both. Pick your friends wisely.
864 STRONG Community news and upcoming events:
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
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. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box – she will need the money by Friday November 9. Please contact her.
Today’s Skill Work – Work on a weakness. TGU / Work on strict pull-ups
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: 21-15-9
Back Squat
One Arm KB Push Press
100 Fast UB Single unders (after each round)
DEDICATION – It’s what you do when no one’s watching that counts.
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.
RX Movement Standards:
Back Squat Load = your bodyweight on the bar. A Squat above parallel is NOT a squat. KB Load = AHAP. Switch arms as needed. Select a weight that will allow you to complete all reps without putting the bell down. Switch arms and continue reps.
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
Strength – TGU / You will have 15 minute to complete 5 TGU L / 5 TGU 5. Work up heavy load on the last TGU. Form. Form. Form.
The clock will start at the scheduled times above for strength. Our focus today is strength training.
Show up. Do hard work, Get stronger. How can we help you reach your goals today?
Constantly Varied because we HATE routines and ruts!
Love God. Serve Others.
Janice and Jay