864 Strength + Conditioning
And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.
-Philippians 4:8
“The proof of spiritual maturity is not how pure you are but awareness of your impurity. That very awareness opens the door to grace.”
-Philip Yancey
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. Accumulate a total of 5 minutes working on your Dips / Rings or Bar.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
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!
Conditioning – Today’s CF864 Training / 10 Rounds (20 minute cap)
1 Deadlift 315/225 – Form = no dropping from top of lift. NO Rep!
5 Strict Pull-ups / palms forward
10 Push-ups / hand release
15 Kettlebell Swings 32kg./24kg. / Russian Style
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:
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.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
“Do not do to others what angers you if done to you by others.”
-Socrates
NEVER GIVE UP!
Janice and Jay