864 Strength + Conditioning – NO EXCUSES…
But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
-1 John 1:9
And you know, when you’ve experienced grace and you feel like you’ve been forgiven, you’re a lot more forgiving of other people. You’re a lot more gracious to others.
-Rick Warren
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?
Monday = New day. New week. What will you do different this week?
864 WOD – Strength + Conditioning
If you are a cherry picker (looks at WOD to decide whether to go to the gym or stay home) this might not be a good week for you.
Conditioning – Today’s CF864 Training / Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
Abdominal Strength NFT – 5 x 20 Sit-ups / 30 Second six inch hold
RX = Load + Form.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
864 STRONG Community news and upcoming events:
If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board.
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.
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!
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.
NEVER GIVE UP!
Janice and Jay