Wednesday 10.11.17

864 Strength + Conditioning – Give more than you take. Support your community. Encourage each other.

 Most importantly, I want to remind you that in the last days scoffers will come, mocking the truth and following their own desires. They will say, “What happened to the promise that Jesus is coming again? From before the times of our ancestors, everything has remained the same since the world was first created.” 
-2 Peter 3:3-4

“Bible teaching about the Second Coming of Christ was thought of as “doomsday” preaching. But not anymore. It is the only ray of hope that shines as an ever brightening beam in a darkening world.”
-Billy Graham

promise: a commitment by someone to do or not do something.

Social Media tip of the day: Starve your distractions. Feed your focus.

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

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Shoulder Mobility + KB Rack Position

If you plan on doing double unders – invest in a good rope that is the right length for your body.
If you don’t own a good jump rope and you borrow one every DU WOD check out RX Ropes –

864 WOD – Strength + Conditioning

Conditioning – Today’s training: AMRAP 20

10 Weighted Box Step ups (RX = 2 X 24kg./16kg,)
30 Second Static Hold on Pull-up bar (RX = UB Hold on every round)
10 One Arm KB Swings L / 10 One Arm KB Swings R (AHAP w/ UB Reps)
30 Second OH Plate Hold (45/25 pound plate – locked out OH)

Scale / Modify load based on your strength level.

864 STRONG Community news and upcoming events:

Ladies Bible Study – Tuesday (October 24) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable starts Monday October 16 at 7:00p.m. at CF864 immediately after the last WOD.

We have a freshly roasted batch of Silva Coffee at 864. We are restocked again so grab a bag before it’s gone.
Silva Coffee  – Wood Fire Roasted in small batches over Oak and Hickory wood fire in the Old Calhoun District of Clemson, SC. Life is too short to drink cheap, weak coffee out of Styrofoam cups. For all of the coffee snobs out there (yes, that describes us) grab a bag while it last. We plan to start offering more local / regional products in an effort to provide quality goods and support small businesses. Love honey? Try the local, raw honey at the gym.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Lift Heavy. Run Fast. Crush PR’s. Own Today. It’s your day.

Janice and Jay