864 Strength + Conditioning 

But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ Anything beyond this is from the evil one.
-Matthew 5:37

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”
–Greg Glassman, founder of CrossFit, Inc.

Today’s WOD START promptly at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Accumulate a total of 2 minutes working on pull-up bar hold.
How much time do you spend conquering your weakness and making it your strength?

Good Morning! Monday is the perfect day to correct last week’s mistakes.

864 WOD – Strength + Conditioning 

Bench Press / Floor Press – 5 RM (work up to a heavy set of 5)
Strength is the focus of our training today. Challenge yourself to increase the weight from your last 5 rep bench/floor press cycle.

RX = Load + Form. 

HELP! Food Drive – The can food drive is going on now. Please bring cans of pinto beans through January 27. From January 28 through February 3 we will collect dry black eyed peas. Please help support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring your donations to the gym where we have a box to collect the beans. The soup kitchen provides meals to many that would not have food otherwise. We are blessed and sometimes it’s easy to take for granted having enough food to eat. Let’s not forget that there are families all around us that are hungry. If we don’t support our community…who will? Thanks to those of you that have been helping fill the “bean box” up.

Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated

864 STRONG Community news and upcoming events:

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – Saturday April 14 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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864. Start 2018 off with a good cup of JOE.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (February 15) 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.

Show up today and hit it hard!

NEVER GIVE UP!
Janice and Jay