864 Strength + Conditioning
Like a muddied spring or a polluted fountain is a righteous man who gives way before the wicked.
Five things you will never recover in life:
- A stone after it’s thrown
- A word after it’s said
- An occasion after it’s missed
- Time after it’s gone
- Trust after it’s lost
Social Media tip of the day: I unfriended you because my dog doesn’t like you.
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 – Ring Work + Dips
Community + Gym = CrossFit864
864 WOD – Strength + Conditioning
November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.
Strength – 1 RM Back Squat – Work up to a heavy single (set a new 1 rep PR today!)
A Squat above parallel is NOT a Squat. Shallow squat = No Rep!
Conditioning – Today’s training – AMRAP 15
5 KB Thrusters – L
5 Strict Pull-ups
5 KB Thrusters – R
RX KB Load – 24kg./16kg. – Please DO NOT drop Kettlebells. Thank you! Thrusters start and finish in the KB rack position – not on your shoulder.
Abdominal Strength – Side Plank 3 x 30 seconds L / 3 x 30 seconds R
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) Nat will need the money by Friday (11-10) if you would like for her to purchase shoebox items for you. This is a great cause that touches boys and girls around the world. Goal = 50 boxes.
R-21 (CF864 Hero WOD) Saturday November 11 starting at 9:00a.m. – Represent with Honor!
Cars and Coffee – November 11 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery. Bring any private owned car and come hang out with us. Check with Jay or Janice if you have any questions.
Special prices on new shirts / hoodies at 864 – Represent your Box!
Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there.
Check out CrossFit864 on Facebook / Instagram. Post your PRs.
Ladies Bible Study – Tuesday (November 14) at 7:00p.m. at CF864. You are invited.
MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD. Check with Jay for details.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
NEVER GIVE UP!
Janice and Jay