Monday 03.19.18

864 Strength + Conditioning 

I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit.
-Romans 15:13

Peace begins with a smile.
-Mother Teresa

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 – singles/doubles/triples
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. What will you do different this week?

We are working hard on patching all of the holes in the concrete floor at the gym. These holes have made it hard to lift in certain areas due to not having good level footing. We are asking you to help us by never loading steel plates on a bar that you are going to drop – these lifts should only be performed with bumper plates (if you are unsure please ask.) Also good gym etiquette – NEVER drop and empty barbell and please don’t drop kettlebells. If we try hard we can still lift hard and heavy without destroying the floor. Thanks for your support! This is your gym!

864 WOD – Strength + Conditioning 

Snatch – 1 RM (work up to a heavy single) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training /AMRAP –15

5 Snatch (AHAP barbell or kettlebell – your choice) if KB 5L/5R
10 Push-ups
15 Goblet Squats – 32kg./24kg. KB

Abdominal Strength NFT – 4 x 20 Second 6 inches / 30 Second Plank – top of push up position.

RX = Load + Form. 

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

864 STRONG Community news and upcoming events:

There will be a short nutrition presentation by Hannah Pruitt MS, RD, LD for anyone interested – Saturday March 24 after WOD (9:15a.m.) 

We are restocked on honey. If you haven’t tried it you are missing out on some good local honey. Also we will have a fresh batch of fire roasted Silva Coffee this week. Life is way to short to drink boring coffee!

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 29) 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. Support your fellow CrossFitters.

Janice and Jay