Friday 03.02.18

864 Strength + Conditioning 

Defend the weak and the fatherless; uphold the cause of the poor and the oppressed. Do justice and vindicate the afflicted and destitute
-Psalm 82:3

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.” 
-George Orwell

Don’t Judge. Don’t Hate. Be Humble.

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. Spend time today on your weakness. If you ignore your weakness it will only get weaker.
Have you ignored the days that L Hold or L Pull-up work was programmed/recommended?
How much time do you spend conquering your weakness and making it your strength? Train to be stronger.

864 WOD – Strength + Conditioning 

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

Only the dedicated show up in the gym on Friday’s. Will you be there?

Conditioning – Today’s CF864 Training:

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees


Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift.

After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc.

Sub 24kg./16kg. Kettlebell for Dumbbell

Be STRONGER than your excuses today.

Scale/modify based on your strength/fitness level

RX = Load + Form. Rx is more than just the amount of weight on the bar.

864 STRONG Community news and upcoming events:

Get signed up today / limited spots are filling up ––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!

40th Annual Community Prayer Breakfast – Clinton High School March 5-9 at 0700 each morning. Details on board at 864.

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. Life is too short to drink weak coffee…..

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

Ladies Bible Study – Thursday (March 8) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.

Check out “The Vestibule” Coffee House – now open in Clinton.

Vital Proteins Collagen – available at 864

Love where you live. Support your community.

Janice and Jay