Friday 02.23.18

864 Strength + Conditioning

Such love has no fear, because perfect love expels all fear. If we are afraid, it is for fear of punishment, and this shows that we have not fully experienced his perfect love. 
-1 John 4:18

I am not going to Heaven because I have preached to great crowds or read the Bible many times. I’m going to Heaven just like the thief on the cross who said in that last moment: ‘Lord, remember me.’ 
-Billy Graham

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 5 minutes working on single leg squats (pistols)
How much time do you spend conquering your weakness and making it your strength?

Be STRONG Today.

864 WOD – Strength + Conditioning 

It’s Friday and only the the dedicated show up in the gym on Fridays. Will you be there? Excuses or Results – Your Choice.

Conditioning – Today’s CF864 Training: Workout 18.1 / 864 Variation

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 kettlebell hang clean and jerks (24kg./16kg.) 5 L/5R
Sprint to 100 Meter mark/sprintback

Scale/modify based on your strength/fitness level

RX = Load + Form. 

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

864 STRONG Community news and upcoming events:

Get signed up today ––2138944906

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 22) 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