Wednesday 11.28.18

864 Strength + Conditioning – DIG DEEP!

Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives.
-Colossians 3:16

“We make a living by what we get. We make a life by what we give.”
Winston S. Churchill

864 STRONG Community news and upcoming events:

We plan on offering Ascent Protein to our CF864 athletes in the near future. Check out their products.

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!

We are putting in a Zensah order soon. The Zensah sleeves are awesome! They give you a lot of support during workouts.

We have a few “R-21” shirts left – just about gone. S/M/L only. Check out the “Make Deadlifts Great Again” tees.

CrossFit864 Christmas Party Saturday December 15, 2018  7p.m. – 9p.m. bring a appetizer or dessert. Sign up board at gym. Bring a $10 gift for gift swap.

Today’s Skill Work – Work on a weakness. Barbell Snatch / KB Rack Position

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

 It’s up to you…

864 STRENGTH + CONDITIONING Training – The Daily GRIND – AMRAP – 20

30 Second Barbell OH Hold – 135/95 locked out OH.
6 Box up and Over – 2 x 24kg.KB / 2x 16kg. KB by side
30 Full ROM Mountain Climbers (shorty choppy reps where only your ankles move are scaled. Knees toward elbows.)
6 Barbell Snatch – 135/95

Great spirits have always encountered violent opposition from mediocre minds.
Albert Einstein

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.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form!

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

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

Constantly Varied – NO Routines. NO Ruts. Don’t be Boring!

I like people who don’t need everyone to like them.
Live Life Happy

Have a Great Day!

Love God. Serve Others.
Janice and Janice