864 Strength + Conditioning – NO EXCUSES!
[ The Whole Armor of God ] A final word:
Be strong in the Lord and in his mighty power. Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil.
-Ephesians 6:10-11
“Tough times don’t last, tough people do. ”
-Robert H. Schuller
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 3-5 minutes of Deep Squat Stretch / Handstand Hold.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Friday’s here….Results or Excuses. Your choice.
Conditioning – Today’s CF864 Training /2018 Reebok CrossFit Games Open – Workout 18.5 / Friday 180323
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
RX = Load + Form.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
864 STRONG Community news and upcoming events:
Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
There will be a short nutrition presentation by Hannah Pruitt MS, RD, LD for anyone interested – Saturday March 24 after WOD (9:15a.m.)
We are restocked on honey. If you haven’t tried it you are missing out on some good local honey. Also we will have a fresh batch of fire roasted Silva Coffee this week.
864 Pump and Run 2018 – New format. Bench Press + 1 Mile Run. Get signed up early and save $.
https://runsignup.com/Race/SC/Clinton/CrossFit864PumpandRun1Mile
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 (March 29) 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.
Check out “The Vestibule” Coffee House – now open in Clinton.
Vital Proteins Collagen – available at 864
Love where you live. Support your community. Put others first.
NEVER GIVE UP!
Janice and Jay