864 Strength + Conditioning – Stronger than Yesterday! 

And don’t grumble as some of them did, and then were destroyed by the angel of death.
-1 Corinthians 10:10

“To sit home, read one’s favorite paper, and scoff at the misdeeds of the men who do things is easy, but it is markedly ineffective. It is what evil men count upon the good men’s doing.”
-Theodore Roosevelt

Today’s WOD START promptly at: 5:15a.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. L Pull-ups

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training 18.Zero

21-15-9 reps for time of:
Kettlebell snatches
Burpees, jumping over the kettlebell

CFHQ 180119 w/ Kbells 24kg./16kg.

RX = Load + Form

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 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. Check with Jay or Janice if you have any questions.

Silva Fire Roasted Coffee – We are restocked on freshly roasted beans at 864. Life is too short to drink weak coffee!

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

Ladies Bible Study – Thursday (January 23) 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

NEVER GIVE UP!
Janice and Jay