Friday 04.13.18

864 Strength + Conditioning – Stronger than Yesterday.

Then he said to the crowd, “If any of you wants to be my follower, you must give up your own way, take up your cross daily, and follow me. If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.
-Luke 9:23-24

“I was challenged to do a little exercise with these verses (1 Corinthians 13:4-8), one that was profoundly convicting. Take the phrase “Love is patient” and substitute your name for the word “love.” (For me, “Francis is patient…”) Do it for every phrase in the passage.

By the end, don’t you feel like a liar? If I am meant to represent what love is, then I often fail to love people well.

Following Christ isn’t something that can be done halfheartedly or on the side. It is not a label we can display when it is useful. It must be central to everything we do and are.”
-Francis Chan, Crazy Love: Overwhelmed by a Relentless God 

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. TGU / Grip Strength
How much time do you spend conquering your weakness and making it your strength?

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training – For Time

2 Rounds of:
20 UB Rep Front Squat
10 Box Jumps
RX Squat Load = Your body weight on bar. All reps must be unbroken if RX. Must reach proper depth on ALL squats. Box = 24/20

2 Rounds of:
20 Power Snatch
10 Step OH Walking Lunge – 2 x 24kg./16kg, Kettlebells
RX Snatch Load = 135/95

No rest between each 2 round WOD. Time is total for both.

Abdominal Strength – 100 Sit-ups for Time

RX = Load + Form. Scale based on your strength/fitness level.

Friday = Only the DEDICATED!

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

864 STRONG Community news and upcoming events:

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.

If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)

2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early. Bench Press & Run

We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–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!

Silva Fire Roasted Coffee – Freshly roasted beans available at 864. Just got a fresh batch and it’s almost gone.

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

Ladies Bible Study – Thursday (May 10 ) at 7:00p.m. at CF864. You are invited.

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

Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.

Love where you live. Support your community. Support your fellow CrossFitters.

NEVER GIVE UP!
Janice and Jay