864 Strength + Conditioning – Be Strong Today!
Run from anything that stimulates youthful lusts. Instead, pursue righteous living, faithfulness, love, and peace. Enjoy the companionship of those who call on the Lord with pure hearts.
-2 Timothy 2:22
I like people who don’t need everyone to like them.
–Live Life Happy
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!
Cars & Coffee – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – 87 Shoeboxes! Thanks to all of you that supported this great cause. Between Nat’s church (New Horizon) and the boxes that were put together by you at CF864 this will be part of the huge impact on so many children around the world. We are blessed so that we can bless others. 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. Grab your size. Check out the “Make Deadlifts Great Again” tees.
2018 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 26. Check out CrossFit864 FB and Instagram for Thanksgiving specials.
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. KB Snatch / Deep Squat Stretch
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.
864 STRENGTH + CONDITIONING Training – The Daily GRIND / 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
DUs x 2
Men: 24-kg kettlebell
Women: 16-kg kettlebell
The happiest people don’t have the best of everything, they just make the best of everything.
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. Scale based on your strength/fitness level/level of motivation.
Be an encouragement to someone today.
RX Movement Standards:
KB Load – 24kg./16kg.
Pull-ups / Chin over the bar on every rep if RX. Palms Forward.
DUs x 2. / Scaled = fast singles x 3.
What drives you? #discipline #willpower #doyourbest #goals What scares you?
Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton
Constantly Varied – NO Routines. NO Ruts. Don’t be Boring!
Love God. Serve Others.
Janice and Jay