864 Strength + Conditioning
As pressure and stress bear down on me, I find joy in your commands.
“Life doesn’t get easier or more forgiving, we get stronger and more resilient.”
Social Media tip of the day: Sometimes those who don’t socialize much aren’t actually antisocial, they just have no tolerance for drama and fake people.
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 – Dips / If you were unable to do legit dips this week – will you start including them into your warm up/skill work and get stronger or just wait until they show up again and scale. Choose to get stronger!
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.
Conditioning – Today’s training: “Coffland” CF HQ Hero WOD (171113)
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
If your feet (one or both) touch the floor / box – count a drop and run 800/30 push-ups
Post # of drops / amount of time – each drop / total time
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
2017 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 27 for “Gunny’s Revenge 51”
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Details to follow.
Thanks to all of you that supported Operation Christmas Child.
Awesome group for R-21 (CF864 Hero WOD) on Saturday Way to Represent! We have few R-21 shirts left.
Weekend Backpack Food Program at Sanders Middle School (Laurens) This is taking care of children that normally do not have enough food to eat on the weekends. They rely on school lunches through the week. Check with Jay or Janice if you are interested in helping. See list of items posted on whiteboard at 864
Cars & Coffee – December 9 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 28) 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
Community + Gym = CrossFit864
NEVER GIVE UP!
Janice and Jay