Monday 01.08.18

864 Strength + Conditioning 

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. 
John 3:16-17

Being a Christian is more than just an instantaneous conversion – it is a daily process whereby you grow to be more and more like Christ. 
Billy Graham

Today’s WOD START promptly at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

NOT Tomorrow. NOT Next Week. NOT Next Month. TODAY!

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

Today’s Skill Work – Work on a weakness today. TGU / Double-unders / Dips / Strict Pull-ups
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Strength – 5 RM Front Squat – Work up to a heavy set of 5 (Log your strength numbers. Increase the weight each week of the strength cycle)

January 864 Dues NLT Tuesday 2 January 2018 – $25 Late Fee after 2 January. Thank you very much! We appreciate you.

Conditioning – Today’s CF864 Training / 4 Rounds of 1 Minute ME:
1 Minute of Kettlebell Snatches (24kg,/16kg.)
1 Minute of Sit-ups
1 Minute of Squats

RX = Load + Form

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

It’s Monday and everyone makes it to the gym on Monday’s. Let see if the same ones make it on Friday. #dedicated

864 STRONG Community news and upcoming events:

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.

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. Start 2018 off with a good cup of JOE.

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

Ladies Bible Study – Thursday (January 11) 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

Let’s get this week started off in a strong 864 way!

Janice and Jay