864 Strength + Conditioning 

The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him— my father’s God, and I will exalt him!
-Exodus 15:2

“And on that day when my strength is failing; the end draws near and my time has come. Still my soul will sing Your praise unending ten thousand years and then forevermore”
-Jonas Myrin & Matt Redman, Song Writers

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 L Pull-ups or L Hold/Sit on Rings or Bar.
How much time do you spend conquering your weakness and making it your strength?

“Those who follow the crowd usually get lost in it.”
-Rick Warren

864 WOD – Strength + Conditioning 

Conditioning – Today’s CF864 Training / 50-40-30-20-10 reps for time of:
1.5-pood / 1-pood kettlebell swings (American swings)
Sit-ups
30 DUs after each round (scaled – x3 singles)

RX = Load + Form. 

This Saturdays 864 WOD – Challenge yourself. We need volunteers to help on the course. If you are not running please come out and support your community and fellow CrossFitters.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun

HELP! 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? Thanks to those of you that have been helping fill the “bean box” up.

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. Thank you!

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 (February 15) 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.

“Do not do to others what angers you if done to you by others.”
-Socrates

NEVER GIVE UP!
Janice and Jay