864 Strength + Conditioning – Complain or Overcome.
Older men are to be sober-minded, dignified, self-controlled, sound in faith, in love, and in steadfastness.
-Titus 2:2
“The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.”
–Patrick Henry
Be an encouragement to someone today.
864 STRONG Community news and upcoming events:
We are putting in a Zensah order soon. The Zensah sleeves are awesome! They give you a lot of support during workouts. www.zensah.com
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 – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – Thanks to all of you that supported this great cause. This has a huge impact on so many children around the world.
We still have a few “R-21” shirts left. Check out the “Make Deadlifts Great Again” tees.
Today’s Skill Work – Work on a weakness. Strict Pull-ups / Strict Toes-to-Bar / Strict Ring Work
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 / 5 Rounds:
a.) 1 Minute Static Hold on Pull-up Bar / Palms forward. Must be UB if RX (can’t drop off bar or feet touch box)
b.) 1 Minute to complete – 20 Kettlebell Swings / American Style. KB Load 24kg./16kg.
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.
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention”
-Coach Greg Glassman (CrossFit Founder)
What drives you? #discipline #willpower #doyourbest #goals
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. Go heavier than last week. 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?
Reminder that strength starts at the scheduled times above. If you arrive early and finish your strength training before the scheduled strength actually starts – please be patient as others work through their TGUs. Don’t get too far ahead of yourself.
Constantly Varied – we HATE routines and ruts because it makes life boring! Don’t be boring.
Love God. Serve Others.
Janice and Jay