864 Strength + Conditioning – be strong.

One gives freely, yet grows all the richer; another withholds what he should give, and only suffers want. Whoever brings blessing will be enriched, and one who waters will himself be watered. 
-Proverbs 11:24-25

“No one has ever become poor by giving.” 
-Anne Frank

Social Media tip of the day: Are you addicted to social media? Not sure? Try a 40 hour social media fast. Unplug!

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 – All week work on Grip Strength + Hold on Pull-up Bar

864 WOD – Strength + Conditioning 

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

Conditioning – Today’s Training: 50-40-30-20-10 reps of:
1 TGU Left / 1 TGU Right – before each round
Double-unders
Sit-ups

TGU KB Load = AHAP with good form. Scale DUs x 3 fast singles. Sit-ups AbMat (optional) full ROM on sit-ups / good form.

There is no almost RX. It’s 100% RX’d or Scaled.

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Big thank you to our CF864 family that came out Monday to help celebrate Janice’ birthday and make it a very special day. Gunny’s Revenge!

Mark your calendar for the following 864 events.

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

Frogman’s Christmas 2017 – December 18

864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)

Thanks to all of you that supported Operation Christmas Child.

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

Community + Gym = CrossFit864.

NEVER GIVE UP!
Janice and Jay