864 Strength + Conditioning 

He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?” “In Bethlehem in Judea,” they said, “for this is what the prophet wrote: ‘And you, O Bethlehem in the land of Judah, are not least among the ruling cities of Judah, for a ruler will come from you who will be the shepherd for my people Israel.’” 
-Matthew 2:4-6

Christmas will always be as long as we stand heart to heart and hand in hand. 
-Dr. Seuss 

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 – Ankle Mobility + Strict Push-ups (form)

864 WOD – Strength + Conditioning 

CF864 Christmas Party tomorrow night at gym. See details below.

Strength – 1 RM Deadlift – Work up to a heavy single (Log your strength numbers. Set a new one rep PR today!)

Conditioning – Today’s Training / 21-15-9 reps of:

Deadlift – 225/155 
T2B 
Sit-ups (x2)

RX – DL Form – No bounce/No dropping from lockout. T2B – Toes must TOUCH bar on every rep.  Scale Load based on your strength / skill level

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:

Mark your calendar for the following 864 events.

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Sign up on board. Bring a $10 Gift for exchange. Please list what side dish you plan on bringing.

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.

Cars & Coffee – Saturday January  13 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 (December 19) 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

In or Out – there is no room for in between. Grind or stay on the couch!

NEVER GIVE UP!
Janice and Jay