864 Strength + Conditioning – grind again.

Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.
-Colossians 3:16

“A prudent question is one-half of wisdom.”
-Francis Bacon

Social Media tip of the day: Are you addicted to social media? Not sure? Try a 40 hour social media fast. Unplug!

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 – All week work on Grip Strength + Hold on Pull-up Bar

864 WOD – Strength + Conditioning 

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

Strength – 5 RM Bench Press – Work up to a heavy set of 5 (Log your strength numbers. Increase the weight that you did on the last 5 rep cycle)

Conditioning – Today’s Training: Tabata – 8×20/10

Tabata Back Squat (RX Load 135/95) Score = total squats completed in 8 rounds
Tabata Hold on Pull-up Bar (palms forward on bar) (Penalty if you drop off bar or feet touch box or floor – 10 burpee penalty each time)
Tabata B2B Air Squats – Rest in bottom. (Fail to rest in bottom of squat – 10 burpee penalty each time)
Tabata Plank Hold – on elbows. No bridging and No sagging (Penalty if you bridge or drop from plank – 10 burpee penalty each time)

All penalty burpees will be completed at end of workout after all Tabatas are completed.

There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Big thank you to our CF864 family that came out Monday to help celebrate Janice’ birthday and make it a very special day. Gunny’s Revenge!

Mark your calendar for the following 864 events.

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

Frogman’s Christmas 2017 – December 18

864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)

Thanks to all of you that supported Operation Christmas Child.

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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

Community + Gym = CrossFit864.

NEVER GIVE UP!
Janice and Jay