864 Strength + Conditioning
The Lord himself will give you the sign. Look! The virgin will conceive a child! She will give birth to a son and will call him Immanuel (which means ‘God is with us’).
The Son of God became a man to enable men to become sons of God.
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 –Squat Stretch + Hold on Pull-up Bar (it will show up again in the WOD)
864 WOD – Strength + Conditioning
Great to hear the PR bell ringing on Monday! Great job 1 RM Bench Press.
December 864 Dues NLT Friday 1 December 2017 – $25 Late Fee after 1 December. Thank you very much! We appreciate you.
and the grind continues.
Conditioning – Today’s Training EMOM – 15
Odd: 30 Second OH Plate Hold (45/25 locked out) / 7 Push Press (95/65)
Even: 30 Second Hold on Pull-up Bar / 7 Russian KB Swings (32kg./24kg.)
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:
Mark your calendar for the following 864 events.
CF864 Christmas Party – Friday December 15 at 7:30p.m. – Sign up on board. Bring a $10 Gift for exchange. Please list what side dish you plan on bringing.
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.
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 (December 19) 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 + You = CrossFit864.
NEVER GIVE UP!
Janice and Jay