864 Strength + Conditioning
Don’t be misled—you cannot mock the justice of God. You will always harvest what you plant. Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.
“God wants to use you to make other people happy. And the happier you make others, the happier you will be because you reap what you sow.”
Social Media tip of the day: I didn’t lose a friend, I just realized I never had one.
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 – Grip Strength
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 – EMOM 15
Even: 15 Kettlebell Swings
Odd: 15 Second Plank Hold / 10 Box Jumps
RX Movement Standards – Full ROM
RX Load – KB 24kg/16kg (American) / Box M.24/W.20
Train HARD. Train SMART.
864 STRONG Community news and upcoming events:
Check CrossFit864 on Facebook / Instagram for Black Friday Specials.
2017 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 27 for “Gunny’s Revenge 51”
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Details to follow.
Thanks to all of you that supported Operation Christmas Child. 74 Boxes between New Horizon Freewill Baptist and CrossFit864 – Thanks to Nat for all of her hard work. 74 children will receive a box letting them know that someone cares about them and even more importantly they will receive the message of Jesus.
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 28) 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
Community + Gym = CrossFit864. We are thankful for you.
NEVER GIVE UP!
Janice and Jay