Wednesday 11.07.18

864 Strength + Conditioning – Nothing is Free. Earn It.

Making known to us the mystery of HIS will, according to HIS purpose, which he set forth in Christ as a plan for the fullness of time, to unite all things in HIM, things in heaven and things on earth.
-Ephesians 1:9-10

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”
-Vince Lombardi

864 STRONG Community news and upcoming events:

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!

Cars & Coffee – Saturday November 10 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Operation Christmas Child – see details on board at 864. You guys have always supported this – lets make sure that we share the Christmas love. If you are interested in sponsoring a shoebox and would like to have Natalie pick up the items for your box – she will need the money by Friday November 9. Please contact her.

Today’s Skill Work – Work on a weakness. TGU / Grip Strength

Today’s WOD START promptly as a group/on the clock at: 5:15a.m./8:00a.m.

864 STRENGTH + CONDITIONING Training – The Daily GRIND: 10 RFT

3 Strict HSPU
Single-arm Overhead Lunge
9 Weighted Sit-ups (RX = 45/25 Plate extended overhead)

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. Scale based on your strength/fitness level/level of motivation.

RX Movement Standards: HSPU = Strict. No Kip. Full ROM.
OH Lunge Load = Men: 1 x 24kg. kettlebell / Women: 1 x 16kg. kettlebell. Lunge = 6 Step (L) / 6 Step (R) Arm must be FULLY extended overhead if RX.

What drives you? #discipline #willpower #doyourbest #goals What scares you?

Support your community. If we don’t – who will? It’s up to us. #yeahthatclinton

Constantly Varied because we HATE routines and ruts!

Love God. Serve Others.
Janice and Jay