864 Strength + Conditioning – Constantly Varied. Get out of that rut.
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. Overhead Squat. Are you getting better / stronger by ignoring it and hoping that it doesn’t show up again?
How much time do you spend conquering your weakness and making it your strength?
864 STRONG Community news and upcoming events:
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. Bench Press & Run. Are you Strong? Are you Fast? Show us!
If you plan on competing in the 2018 CF864 Pump and Run please get signed up today using the link below:
https://runsignup.com/Race/SC/Clinton/CrossFit864PumpandRun1Mile
We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!
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 May 12 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.
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 in Clinton for a good cup of JOE.
Vital Proteins Collagen – available at 864.
Love where you live. Support your community. Support your fellow CrossFitters. Give more than you take.
I am the resurrection and the life. He that believes in me shall never die. -Jesus
Pre WOD – Warm-up/Skill Work/Mobility /Goat Work
Today’s Skill Work – Work on a weakness today. Overhead Squat. Are you getting better / stronger by ignoring it and hoping that it doesn’t show up again?
How much time do you spend conquering your weakness and making it your strength?
Go ahead and justify skipping the gym because it’s Friday and you deserve it, right? It just makes more room for the dedicated to train….the ones that show up on Friday’s and then again on Saturday mornings. #dedicated #hungry
CONSTANTLY VARIED
-CrossFit
Stay out of the rut – Always be prepared for the unexpected.
864 WOD – Strength + Conditioning
EMOM – 7
5 T2B
10 Box Jumps (24/20)
REST 1 minute
EMOM – 7
10 KB Snatch (5L/5R – 24kg./16kg.)
5 Push-ups (Hand Release)
When you follow the desires of your sinful nature, the results are very clear: sexual immorality, impurity, lustful pleasures, idolatry, sorcery, hostility, quarreling, jealousy, outbursts of anger, selfish ambition, dissension, division, envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.
-Galatians 5:19-21
The bottom line in the Christian life is obedience and most people don’t even like the word.
-Charles Stanley
NEVER GIVE UP!
Janice and Jay