864 Strength + Conditioning
Be happy with the wife you married when you were young. She is beautiful and graceful, just like a deer; you should be attracted to her and stay deeply in love. Don’t go crazy over a woman who is unfaithful to her own husband! The Lord sees everything, and he watches us closely. Sinners are trapped and caught by their own evil deeds. They get lost and die because of their foolishness and lack of self-control.
-Proverbs 5:1-23
“The ultimate purpose of marriage is not to make us happy, but to glorify God.”
-Nancy Leigh DeMoss
Social Media tip of the day: Are you addicted to social media? Not sure? Try a 40 hour social media fast. Unplug!
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 – All week work on Grip Strength + Hold on Pull-up Bar
864 WOD – Strength + Conditioning
December 864 Dues NLT Friday 1 December 2017 – $25 Late Fee after 1 December. Thank you very much! We appreciate you.
Strength – 5 RM Deadlift – Work up to a heavy set of 5 (Log your strength numbers. Increase the weight that you did on the last 5 rep cycle)
Conditioning – Today’s Training:
5 Minute Strategic Deadlift
5 Minute AMRAP – 2 Burpees / 4 KB Push Press – 2L/2R (24kg./16kg.)
There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
Big thank you to our CF864 family that came out Monday to help celebrate Janice’ birthday and make it a very special day. Gunny’s Revenge!
Mark your calendar for the following 864 events.
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Get signed up on board. Bring a $10 Gift (for exchange) and a dish to share.
Frogman’s Christmas 2017 – December 18
864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)
Thanks to all of you that supported Operation Christmas Child.
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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
Community + Gym = CrossFit864.
NEVER GIVE UP!
Janice and Jay