Friday 01.05.18

864 Strength + Conditioning 

For, “Whoever would love life and see good days must keep their tongue from evil and their lips from deceitful speech. They must turn from evil and do good; they must seek peace and pursue it. For the eyes of the Lord are on the righteous and his ears are attentive to their prayer, but the face of the Lord is against those who do evil.”
-1 Peter 3:10-12

“Sometimes those who give the most are the ones with the least to spare.”
-Mike McIntyre

numinous (adj) – being both fearful and awed by what is before you.

T.G.I.F – The Grind Includes Friday

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

NOT Tomorrow. NOT Next Week. NOT Next Month. TODAY!

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

Today’s Skill Work – Work on a weakness today. TGU / Double-unders / Dips / Strict Pull-ups
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

January 864 Dues NLT Tuesday 2 January 2018 – $25 Late Fee after 2 January. Thank you very much! We appreciate you.

New Strength Cycle starts next Monday (January 8)

Conditioning – Today’s CF864 Training 21-15-9 reps of:
Box Jumps
Strict Pull-ups

RX DL = 1.5 Times body weigh on bar. BEAST MODE = 2 x body weight on bar. Box Jump – 24/20.
Pull-ups are strict, dead hang, no kip – scale based on your fitness/strength level.

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

2018 – No New Years Resolutions here – just committed to our goals. Have you set goals for 2018? How committed are you?

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.

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.

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 – Tuesday (January 9) 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

Janice and Jay