864 Strength + Conditioning – STRONG(er) Than Yesterday.

We are citizens of heaven, where the Lord Jesus Christ lives. And we are eagerly waiting for him to return as our Savior.
-Philippians 3:20

If we ever forget that we are One Nation Under God, then we will be a nation gone under. 
-Ronald Reagan

Social Media tip of the day: The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.

Today’s WOD START promptly at: 5:15a.m./8:00a.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work (working on a weakness)

Today’s Skill Work – Work on a weakness today. Suggestion – Deep Squat Stretch  + Crawl + Toes to Bar

864 WOD – Strength + Conditioning

Today’s training- 5 RFT:

Barbell Front Rack Hold – 1 Minute (135/95)
10 Hollow Rocks
Static Hold on Pull-up Bar / Palms Forward – 1 Minute
10 Step Weighted OH Plate Lunge – 45/25 locked out overhead (knee touches ground on each lunge)
Crawl – 1 length of gym (stay low)

losing weight is HARD.
being overweight is HARD.
working out is HARD.
you pick which one is HARDEST.

Whatever your 100% looks like give it! Stop saying tomorrow. 

864 STRONG Community news and upcoming events:

https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Check out CrossFit864 on Facebook / Instagram

Check the special prices on CF864 tee shirts and sweatshirts at the gym.

No 6:15p.m. WOD this Friday (September 29)

Give more than you take. Support your community. Support and encourage each other.

Remember why you started.

Hump Day is here!

NEVER GIVE UP!
Janice and Jay