Friday 12.22.17

864 Strength + Conditioning 

When they saw the star, they were filled with joy.
-Matthew 2:10
“If you have no joy, there’s a leak in your Christianity somewhere.”
-Billy Sunday

Today’s WOD START promptly at: 5:15a.m./4:15p.m./5:15p.m./ No 6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Dips + Wall Ball Shot Form. If you are unable to do unassisted dips then add them into your daily skill work. If your wall ball form/technique is a weakness then include it in your skill work plan.

864 WOD – Strength + Conditioning 

Reminder – All Saturday WODs are based strictly on how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up.
Check the whiteboard / CrossFit864 Facebook on Fridays.

“People do not lack strength, they lack will.”
-Victor Hugo

Conditioning – Today’s CF864 Training / 30-25-20-15-10 reps for time:

Single Arm KB Snatch (24kg./16kg.) switch arms as needed
100M Suitcase Carry (32kg./24kg.) to 50M/Switch hands and return

RX = Full ROM.

There is no almost RX. It’s 100% RX’d or Scaled. 

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Mark your calendar for the following 864 events.

Frogman’s Christmas 2017 – Big Hooyah to all of the dedicated CrossFitters that showed up.

Cars & Coffee – Saturday January  13 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. Check with Jay or Janice if you have any questions.

Gift ideas – Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there. CF864 Gift Cards for your favorite CrossFitter.

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

Ladies Bible Study – Tuesday (January 9) 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.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Every strike brings me closer to the next home run.
-Babe Ruth

Janice and Jay