864 Strength + Conditioning – Support your Community. If you don’t who will?

Christ suffered for our sins once for all time. He never sinned, but he died for sinners to bring you safely home to God. He suffered physical death, but he was raised to life in the Spirit.
-1 Peter 3:18

There are two kinds of pride, both good and bad. ‘Good pride’ represents our dignity and self-respect. ‘Bad pride’ is the deadly sin of superiority that reeks of conceit and arrogance.
–John C. Maxwell

Social Media tip of the day: Arrogance requires advertising. Confidence speaks for itself.

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 – KB Bottoms up press + Handstand Holds

Community + Gym = CrossFit864 THERE ARE NO SHORTCUTS.

864 WOD – Strength + Conditioning 

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 AMRAP 18

5 Stone to Shoulder (AHAP)
5 Ball Slams
5 Weighted Box Step-ups (45/25 plate – held at chest level)
30 Second OH Plate Hold (45/25 plate – locked out overhead)

Abdominal Strength – 100 UB Flutter Kicks.

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Details to follow.

Thanks to all of you that supported Operation Christmas Child.

Awesome group for R-21 (CF864 Hero WOD) on Saturday Way to Represent! We have a few R-21 shirts left.

Weekend Backpack Food Program at Sanders Middle School (Laurens) This is taking care of children that normally do not have enough food to eat on the weekends. They rely on school lunches through the week. Check with Jay or Janice if you are interested in helping. See list of items posted on whiteboard at 864

Cars & Coffee – December 9 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 28) 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.

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