864 Strength + Conditioning 

Again I say, don’t get involved in foolish, ignorant arguments that only start fights. A servant of the Lord must not quarrel but must be kind to everyone, be able to teach, and be patient with difficult people. 
-2 Timothy 2:23-24

The Bible tells us that Jesus Christ came to do three things. He came to have my past forgiven, you get a purpose for living and a home in Heaven. 
-Rick Warren 

Today’s WOD START promptly at: 8:00a.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 / 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 – 3 RM Front Squat – Work up to a heavy set of 3 (Log your strength numbers. Increase the weight each week of the strength cycle)

Conditioning – Today’s CF864 Training / For Time: 150 Kettlebell Swings
-10 Jumping Air Squats penalty each time the swing stops. Complete squats then continue swings.
-American Swings. 24kg./16kg.
-Please do not drop the kettlebell

RX = Load + Form. A Squat above parallel is NOT a Squat.

Food Drive – We are kicking off a can food drive starting today to support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring canned pinto beans to the gym. The soup kitchen provides meals to many that would not have food otherwise. If we don’t support our community…who will?

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

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 23) 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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

NEVER GIVE UP!
Janice and Jay