Monday 02.19.18

864 Strength + Conditioning 

I want you to understand what really matters, so that you may live pure and blameless lives until the day of Christ’s return. May you always be filled with the fruit of your salvation—the righteous character produced in your life by Jesus Christ —for this will bring much glory and praise to God. 
-Philippians 1:10-11

Do all the good you can, In all the ways you can, In all the places you can, At all the times you can, To all the people you can, As long as ever you can. 
-John Wesley

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

Good Morning! Monday is the perfect day to correct last week’s mistakes.

864 WOD – Strength + Conditioning 

Bench Press / Floor Press – 1 RM (work up to a heavy single) Set a new PR today!
Strength is the focus of our training today. Challenge yourself to increase the weight from your last 1 rep bench/floor press cycle.

Conditioning – Today’s CF864 Training

5 Minute Strategic Deadlift / Load x Reps = Score. You select appropriate load.

Rest 3 Minutes

5 Minute Strategic Push Press / Load x Reps = Score. You select appropriate load.

Abdominal Strength NFT – 4 x 25 Sit-ups / 25 Mountain Climbers

RX = Load + Form. 

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 22) 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.

Show up today and hit it hard!

Janice and Jay