Tuesday 12.11.18

864 Strength + Conditioning – Stronger than Yesterday.

“Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.”
Shepherds, Luke 2:15

“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.”

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

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

CrossFit864 Christmas Party Saturday December 15, 2018  7p.m. – 10p.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 / OH Movements

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 / EMOM 15:

30 Second Plank Hold on Elbows / Form = tight flat back with butt down on planks. No bridging. No sagging.
In the remainder of the minute complete 5 Deadlifts at Bodyweight on Bar.
If you scale less than BW on DL bar – complete 10 reps.
No bouncing reps. No dropping bar from lockout / top of the rep. Dropping = poor from. No Rep!

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.

The happiest people don’t have the best of everything, they just make the best of everything and never complain. Thankful. Grateful. Blessed. 

Have a Great Day!

Janice and Janice