864 Strength + Conditioning – Random. Varied.
A voice of one calling: “In the wilderness prepare the way for the LORD; make straight in the desert a highway for our God.
“I truly believe that if we keep telling the Christmas story, singing the Christmas songs, and living the Christmas spirit, we can bring joy and happiness and peace to this world.”
-Norman Vincent Peale
864 STRONG Community news and upcoming events:
We plan on offering Ascent Protein to our CF864 athletes in the near future. Check out their products.
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
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!
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
We have a few “R-21” shirts left – just about gone. S/M/L only. Check out the “Make Deadlifts Great Again” tees.
CrossFit864 Christmas Party Saturday December 15, 2018 7p.m. – 9p.m. bring a appetizer or dessert. Sign up board at gym. Bring a $10 gift for gift swap.
Today’s Skill Work – Work on a weakness. Strict Pull-ups / Handstand 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.
Strength – You will have 15 minute to find your 5 RM Power Clean – work up to a heavy set of 5.
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?
December 864 Dues / NLT Saturday December 1, 2018 – $25 Late Fee after December 1. Thank you very much! We appreciate you.
864 STRENGTH + CONDITIONING Training – The Daily GRIND / EMOM – 12:
30 Second Hold on Pull-up Bar (palms forward)
In remainder of minute complete 10 KBS (American Swings – 24kg./16kg.)
RX = Can’t drop from bar or feet touch box or floor during any round. Must complete all 10 reps of KBS each round.
No rest between rounds.
Check out the Christmas Party info – sign up board at 864.
RX Movement Standards: Form. Form. Form! Scale based on your strength/fitness level/level of motivation.
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.
Have a Great Day!
Support your community. Love where you live! Don’t complain if you don’t do anything to make it better. It’s up to us. #yeahthatclinton
Janice and Janice