Wednesday 12.13.17

864 Strength + Conditioning 

We are pressed on every side by troubles, but we are not crushed. We are perplexed, but not driven to despair. We are hunted down, but never abandoned by God. We get knocked down, but we are not destroyed. Through suffering, our bodies continue to share in the death of Jesus so that the life of Jesus may also be seen in our bodies. 
-2 Corinthians 4:8-10 

“Once in our world, a stable had something in it that was bigger than our whole world.”
-C.S. Lewis

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 – Hip Mobility + Hold on Pull-up Bar (it will show up again in the WOD)

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 – 5 RFT:

5 KB Snatch (L) 24kg./16kg.
5 KB Snatch (R) 24kg./16kg.
10 One Arm KB Swings (L) 24kg./16kg.
10 One Arm KB Swings (R) 24kg./16kg.
30 DUs / Scale to x3 fast singles

Scale KB Load based on your strength / skill level

See CF864 Christmas Party details below.

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

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Mark your calendar for the following 864 events.

CF864 Christmas Party – Friday December 15 at 7:30p.m. – Sign up on board. Bring a $10 Gift for exchange. Please list what side dish you plan on bringing.

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.

Cars & Coffee – Saturday January  13 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 (December 19) 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

Community + Gym + You = CrossFit864.

Janice and Jay