Tuesday 11.14.17

864 Strength + Conditioning – Support your Community

It is God’s will that your honorable lives should silence those ignorant people who make foolish accusations against you. For you are free, yet you are God’s slaves, so don’t use your freedom as an excuse to do evil. Respect everyone, and love the family of believers. Fear God, and respect the king. 
-1 Peter 2:15-17

“It is better to be alone than in bad company.”
George Washington

Social Media tip of the day: Remember, it says ‘Status’ not ‘Diary’….

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 – KB Bottoms up press + Handstand Holds

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning 

November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.

Conditioning – Today’s training

Complete as many rounds as possible in 7 minutes of:
5 Box Jumps (24/20)
3 Deadlifts (AHAP for 3 UB Reps – Go Heavy) No bouncing reps.

Rest 2 Minutes

Complete as many rounds as possible in 7 minutes of:
5 Dips (rings or bars = RX) Sub/Scale – 20 Second hold at top of dip. No band assisted dips.
3 OH Squats (AHAP for 3 UB Reps) a Squat above parallel is NOT a Squat!

Post your load on DL and OHS with your rounds

Abdominal Strength – 2 x  10 Dead Bugs / 10 Hip Bridge with a 3 second hold at top

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Details to follow.

Thanks to all of you that supported Operation Christmas Child.
Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) Nat will need the money by Friday (11-10) if you would like for her to purchase shoebox items for you. This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

Awesome group for R-21 (CF864 Hero WOD) on Saturday Way to Represent! We have few R-21 shirts left.

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 14) 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

Janice and Jay