Friday 02.16.18

864 Strength + Conditioning

And if anyone forces you to go one mile, go with him two.
-Matthew 5:41

There are no traffic jams on the extra mile.
-Zig Ziglar

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 3 minutes in deep squat stretch.
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / 3 RFT:

12 Clean & Jerk – 135/95
15 Pull-ups
21 Kettlebell Swings – 24kg (1.5pood) / 16kg. (1 pood) American swings

Abdominal Strength – 100 Sit-ups AFAP

TGIF – The Grind Includes Friday. #onlyforthededicated

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. 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.

Janice and Jay