864 Strength + Conditioning – Get after it today!
For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.
-1 Peter 2:15-16
“If this country is ever demoralized, it will come from trying to live without work.”
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864 STRONG Community news and upcoming events:
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
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 – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – Thanks to all of you that supported this great cause. This has a huge impact on so many children around the world.
Today’s Skill Work – Work on a weakness. Bar Hold / OH Mobility
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 / 50-40-30-20-10 reps for time of:
Wall-ball shots
Box step-ups
AbMat sit-ups
Include strict movements in your skill work today.
RX Movement Standards:
Wall Ball Shots = Full ROM. Parallel or below. Ball starts / and is caught at center of chest / not from shoulder.
Box = 24/20 without weight. Full extension of the hips on the top of the box.
Sit-ups = Full ROM. Back to mat. No rounded backs at the top of the rep. No sloppy form
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 – we HATE routines and ruts because it makes life boring. Don’t be boring.
NO EXCUSES.
Love God. Serve Others.
Janice and Jay