Friday 02.02.18

864 Strength + Conditioning – NO EXCUSES!

The Lord is our God, the Lord alone. And you must love the Lord your God with all your heart, all your soul, and all your strength.
-Deuteronomy 6:4-5

When we put God first, all other things fall into their proper place or drop out of our lives. Our love of the Lord will govern the claims for our affection, the demands on our time, the interests we pursue, and the order of our priorities.
-Ezra Taft Benson

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 at least 5 minutes working on your pull-up bar hold (grip strength)
How much time do you spend conquering your weakness and making it your strength?

This Saturdays 864 WOD – Challenge yourself. We need volunteers to help on the course. If you are not running please come out and support your community and fellow CrossFitters.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Only the dedicated show up in the gym on Fridays….will you be one of them?

864 WOD – Strength + Conditioning 

February 864 Dues NLT Thursday 1 February 2018 – $25 Late Fee after 1 February. Thank you very much! We appreciate you.

Conditioning – Today’s CF864 Training 3 RFT:

15 Body weight Bench Press / Floor Press – RX = Must be able to rack / unrack bar without assistance.
21 Strict / Dead hang Pull-ups
12 KB Snatch 6L / 6R – RX Load = 24kg./16kg.
150 Fast Single unders

RX – Bench / Floor Press – don’t load a weight that you can’t handle. Full ROM – touch chest to full lock out at top. No bouncing / no sloppy reps.

Abdominal Strength NFT – Accumulate 120 seconds of plank hold / 60 seconds of L Hold on Pull-up Bar – Mix it up however you choose.

RX is more than just the amount of weight used. Don’t let your pride/ego get ahead of your strength/fitness level. Quality over quantity.

RX = Load + Form. 

HELP fill up the “Bean Box” 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.

“Lead from the back — and let others believe they are in front.”
-Nelson Mandela

Janice and Jay