864 Strength + Conditioning
“Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.
True religion is real living; living with all one’s soul, with all one’s goodness and righteousness.
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. Accumulate a total of 5 minutes working on your KB Snatch form.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Strength – 1 RM Front Squat – Work up to a heavy single (Log your strength numbers. Increase the weight each week of the strength cycle)
Conditioning – Today’s CF864 Training / 5 Rounds For Time:
10 Box Jumps – 24/20
15 Goblet Squats – 32kg./24kg.
20 DUs – scale to x3 fast singles
RX = Load + Form. A Squat above parallel is NOT a Squat.
Food Drive – The can food drive is going on now. Please bring cans of pinto beans through January 27. From January 28 through February 3 we will collect dry black eyed peas. Please help support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring your donations to the gym where we have a box to collect the beans. The soup kitchen provides meals to many that would not have food otherwise. We are blessed and sometimes it’s easy to take for granted having enough food to eat. Let’s not forget that there are families all around us that are hungry. 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 – Tuesday (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
Stronger than Yesterday!
NEVER GIVE UP!
Janice and Jay