864 Strength + Conditioning

This is a trustworthy saying, and everyone should accept it: “Christ Jesus came into the world to save sinners”—and I am the worst of them all. But God had mercy on me so that Christ Jesus could use me as a prime example of his great patience with even the worst sinners. Then others will realize that they, too, can believe in him and receive eternal life. All honor and glory to God forever and ever! He is the eternal King, the unseen one who never dies; he alone is God. Amen.
-1 Timothy 1:15-17

“The two most important days in your life are the day you are born and the day you find out why.” 
-Mark Twain

Social Media tip of the day: Your inspirational quotes have inspired me to unfriend you.

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 – Barbell Snatch + TGU

Community + Gym = CrossFit864

864 WOD – Strength + Conditioning – Train Hard. Train Smart.

November 864 Dues NLT Wednesday 1 November 2017 – $25 Late Fee after 1 November. Thank you very much! We appreciate you.

Conditioning – Today’s training – 5 RFT:

20 Step OH Walking Lunge (45/25 plate overhead)
50 Fast Single-unders
20 Hollow Rocks
waiters walk, 50 meters, right arm (KB Load – AHAP)
waiters walk, 50 meters, left arm (KB Load – AHAP)

Abdominal Strength – Accumulate 90 seconds of L-Sit (bars or rings)

864 STRONG Community news and upcoming events:

Operation Christmas Child Shoeboxes (Samaritan’s Purse) – We will meet Sunday November 12 at 4:00p.m. at CF864 to pack shoeboxes. Details posted on the whiteboard at gym. If you do not have time to purchase the things needed to fill a box – check with Nat…she is willing to do the shopping for you (give her the $ amount needed to fill a box.) This is a great cause that touches boys and girls around the world. Goal = 50 boxes.

R-21 (CF864 Hero WOD) Saturday November 11 starting at 9:00a.m. – Represent with Honor!

Cars and Coffee – November 11 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 (November 14) 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.

Congrats to the CF864 teams that Competed at HIT CrossFit this past Saturday. You guys represented well! Way to be strong.

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

NEVER GIVE UP!
Janice and Jay