864 Strength + Conditioning – NO Ruts.
Support your community. Love where you live! Don’t complain if you don’t do anything to make it better. It’s up to us. #yeahthatclinton
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. www.zensah.com
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. Strict Pull-ups / OHS (Overhead Squat)
Today’s WOD START promptly as a group/on the clock at:5:15a.m./8:00a.m.
December 864 Dues / NLT Saturday December 1, 2018 – $25 Late Fee after December 1. Thank you very much! We appreciate you.
864 STRENGTH + CONDITIONING Training – The Daily GRIND / 6 RFT:
10 Step OH Lunge (45/25 plate locked out overhead)
Atlas Stone Carry (down and back – inside gym) stone held at chest level. AHAP
Here is a trustworthy saying that deserves full acceptance: Christ Jesus came into the world to save sinners—of whom I am the worst. But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his immense patience as an example for those who would believe in him and receive eternal life. Now to the King eternal, immortal, invisible, the only God, be honor and glory forever and ever. Amen.
–1 Timothy 1:15-17
“Peace with God, peace with others, and peace in your own heart.”
RX Movement Standards: Form. Form. Form! Scale based on your strength/fitness level/level of motivation.
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.
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.
Be an encouragement to someone today.
Have a Great Day!
Love God. Serve Others.
Janice and Janice