864 Strength + Conditioning – Never Give Up.
She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
-Matthew 1:21
“The very purpose of Christ’s coming into the world was that he might offer up his life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.”
-Rev. Billy Graham
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
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.
https://www.ascentprotein.com/products/native-fuel-whey-protein-powder-blend.html
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!
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
CrossFit864 Christmas Party Saturday December 15, 2018 7p.m. – 10p.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 / Shoulder Mobility
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 3 RM Power Clean – work up to a heavy set of 3.
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?
864 STRENGTH + CONDITIONING Training – The Daily GRIND / 5 RFT: “HANSEN”
30 Kettlebell Swings (32kg./24kg.)
30 Burpees
30 Sit-ups
Marine Staff Sgt Daniel Hansen died in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
SSGT Daniel Hansen CF HQ Hero WOD
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.
The happiest people don’t have the best of everything, they just make the best of everything and never complain. Thankful. Grateful. Blessed.
Have a Great Day!
BE STRONG!
Janice and Janice