Friday 12.29.17

864 Strength + Conditioning 

For if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.
-Romans 8:13

The greatest gift that you can give to others is the gift of unconditional love and acceptance.
-Brian Tracy

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. How much time do you spend conquering your weakness and making it your strength?

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.

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

Conditioning – Today’s CF864 Training / 5 RFT:

10 Front Squats
10 C2B Pull-ups
10 Burpees

RX = Full ROM. Load – FS 135/95. BEAST MODE Load – 185/135. Pull-ups chest must touch bar on every rep. Burpees – Full ROM.

Train HARD. Train SMART.

Have you set goals for 2018? How committed are you?

864 STRONG Community news and upcoming events:

New Years schedule – Closed Monday. Open Tuesday on normal WOD schedule starting at 5:15a.m. – see ya there!

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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864 for all you coffee snobs out there.

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

2018 is coming soon…..

Janice and Jay