Tuesday 11.27.18 Happy Birthday Gunny!

864 Strength + Conditioning –Constantly Varied – NO Routines. NO Ruts. Don’t be a boring person!

You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it. You watched me as I was being formed in utter seclusion, as I was woven together in the dark of the womb. You saw me BEFORE I was born. Every day of my life was recorded in your book. Every moment was laid out before a single day had passed.
-Psalm 139:13-16

God gave us the gift of life; it is up to us to give ourselves the gift of living well.

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.

2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount

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!

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. S/M/L only. Check out the “Make Deadlifts Great Again” tees.

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. Barbell Snatch / KB Rack Position

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 For Time: “GUNNYS REVENGE” v. 52

52 Burpees  
52 Kettlebell Swings 

52 Sit-ups 

52 SL Strikes 

52 Power Cleans 

52 K2E

52 Deadlifts  

52 Hollow Rocks

Today you are you! That is truer than true! There is no one alive who is you-er than you!
-Dr. Seuss

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: Form. Form. Form!
KBS Load = 24kg./16kg. American Swings / AbMat Sit-ups = Shoulder/Back touch floor at bottom of each rep. / PC Load = 95/65.
K2E = Palms forward / Don’t curl yourself up to the bar. (knees must touch your elbows – not your armpit or wrist if RX)
DL Load = 95/65. Fast reps but no bouncing reps and as always no dropping from the top (lockout) = poor form.
Hollow Rock – if you hate them because you suck at them. Good idea to add them to you skill work time because they will show up again.


What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

Constantly Varied – NO Routines. NO Ruts. Don’t be Boring!

I like people who don’t need everyone to like them.
Live Life Happy

Have a Great Day!

Love God. Serve Others.
Janice and Janice