Monday 03.05.18

864 Strength + Conditioning 

That’s why those who are still under the control of their sinful nature can never please God.
Romans 8:8 

Our society strives to avoid any possibility of offending anyone – except God.  
-Billy Graham

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 3-5 minutes Jumping Rope.
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.

March 864 Dues NLT Thursday 1 March 2018 – $25 Late Fee after 1 March. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning 

Snatch – 5 RM (work up to a heavy set of 5 reps) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training / 5 RFT:

10 Front Squats – 135/95
20 DU
10 Box Jumps – 24/20

Scale DU x3 fast singles

Abdominal Strength NFT – 3 x 25 Sit-ups / 30 Second Plank on elbows

RX = Load + Form. 

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

864 STRONG Community news and upcoming events:

Get signed up today / limited spots are filling up ––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!

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 (March 8) 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.

Check out “The Vestibule” Coffee House – now open in Clinton.

Vital Proteins Collagen – available at 864

Love where you live. Support your community.

Janice and Jay