864 Strength + Conditioning – Blessed. Grateful

The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.
-John 1:14

“Once in our world, a stable had something in it that was bigger than our whole world.”
-C.S. Lewis

Stay Positive!

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!

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. Strict T2B /Ring work

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.

December 864 Dues / NLT Saturday December 1, 2018 – $25 Late Fee after December 1. Thank you very much! We appreciate you.

864 STRENGTH + CONDITIONING Training – The Daily GRIND / AMRAP 20:

3 OHS
5 Strict T2B
7 DUs
RX Movement Standards: Form. Form. Form!  Scale based on your strength/fitness level/level of motivation.

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.

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.

RX Load = OHS 135/95 A Squat above parallel is NOT a Squat. Squat Deep!
T2B – Toes must touch bar at the same time. Palms forward. No kip/strict movement.
DU – 7 UB reps if RX. Scale to x3 single (21 fast singles each round)
Low reps – move fast and get rounds.

Constantly Varied – NO Ruts. No Routines.

Love where you live! Have a Great Day!

Love God. Serve Others.
Janice and Janice