864 Strength + Conditioning 

 Don’t be drunk with wine, because that will ruin your life. Instead, be filled with the Holy Spirit.
-Ephesians 5:8

“To keep our hand on the plow while wiping away our tears — THAT is Christianity!”
-Watchman Nee

filled: taken over by a power greater than your own

Social Media tip of the day: People may hear your words, but they feel your attitude.

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 Pull-ups

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes – http://www.rxsmartgear.com/

864 WOD – Strength + Conditioning

Conditioning – Today’s training: “300”
25x Pull-up
50x Deadlift – 135/95
50x Push-up (hand release)
50x Box Jump – 24/20 ” box
50x Floor Wiper – 135/95
50x KB Clean and Press – 24kg./16kg.
25x Pull-up
300 reps total

864 STRONG Community news and upcoming events:

Ladies Bible Study – this Tuesday (October 10) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable starts Monday October 16 at 7:00p.m. at CF864 immediately after the last WOD. See Jay to sign up and for any details.

We have a freshly roasted batch of Silva Coffee at 864. We are restocked again so grab a bag before it’s gone.
Silva Coffee  – Wood Fire Roasted in small batches over Oak and Hickory wood fire in the Old Calhoun District of Clemson, SC. Life is too short to drink cheap, weak coffee out of Styrofoam cups. For all of the coffee snobs out there (yes, that describes us) grab a bag while it last. We plan to start offering more local / regional products in an effort to provide quality goods and support small businesses. Love honey? Try the local, raw honey at the gym.

https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Give more than you take. Support your community. Support and encourage each other.

Lift Heavy. Run Fast. Crush PR’s. Own This Week.

NEVER GIVE UP!
Janice and Jay