864 Strength + Conditioning – Be STRONGER than your excuses today.
Endure suffering along with me, as a good soldier of Christ Jesus. Soldiers don’t get tied up in the affairs of civilian life, for then they cannot please the officer who enlisted them. And athletes cannot win the prize unless they follow the rules. And hardworking farmers should be the first to enjoy the fruit of their labor. Think about what I am saying. The Lord will help you understand all these things.
-2 Timothy 2:3-7
I was challenged to do a little exercise with these verses (1 Corinthians 13:4-8), one that was profoundly convicting. Take the phrase “Love is patient” and substitute your name for the word “love.” (For me, “Francis is patient…”) Do it for every phrase in the passage.
By the end, don’t you feel like a liar? If I am meant to represent what love is, then I often fail to love people well.
Following Christ isn’t something that can be done halfheartedly or on the side. It is not a label we can display when it is useful. It must be central to everything we do and are.
-Francis Chan
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 120 seconds minutes working on bar hold / pull-up bar.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
March 864 Dues NLT Thursday 1 March 2018 – $25 Late Fee after 1 March. Thank you very much! We appreciate you.
Conditioning – Today’s CF864 Training: CF Open Workout 14.3 / 864 Variation
14.3 was AMRAP in 8 minutes. We are doing AMRAP in 15 minutes today
MEN
Complete as many reps as possible in 15 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN
Complete as many reps as possible in 15 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
NO DROPPING DEADLIFT FROM TOP!
Workout ends at 15 minutes or when you reach a weight that you can’t deadlift. Post heaviest weight/amount of reps completed with that load.
Scale/modify based on your strength/fitness level
RX = Load + Form. Rx is more than just the amount of weight on the bar.
864 STRONG Community news and upcoming events:
Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
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!
40th Annual Community Prayer Breakfast – Clinton High School March 5-9 at 0700 each morning. Details on board at 864.
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.
Check out CrossFit864 on Facebook/Instagram. Post your PRs.
Ladies Bible Study – Thursday (March 8) at 7:00p.m. at CF864. You are invited.
MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.
Vital Proteins Collagen – available at 864
Love where you live. Support your community.
NEVER GIVE UP!
Janice and Jay