Monday 04.16.18

864 Strength + Conditioning – NO WHINERS!

The one who searches for what is good seeks favor, but if someone looks for trouble, it will come to him.
-Proverbs 11:27

“What you see and what you hear depends a great deal on where you are standing. It also depends on what sort of person you are.” 
-C.S. Lewis

It’s not all about you! Give more than you take today.

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. TGU / Loaded Bar Walk. Do you skip/ignore the skill work each day?
How much time do you spend conquering your weakness and making it your strength?

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.

Take a minute to look at the upcoming events listed below.

864 WOD – Strength + Conditioning 

Step #1 for reaching your goals. Show up at the gym.

Strength: Deadlift – 1 RM (work up to a heavy single) Strength is the focus of our training today. Set a new one rep PR.

Conditioning – Today’s CF864 Training – AMRAP 12

5 Thrusters
10 Bar Facing Burpees

RX Load – Thruster 135/95

Abdominal Strength – 5 x 20 Weighted Sit-ups / 20 Second Plank – on elbows

RX = Load + Form. Scale based on your strength/fitness level.

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. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)

2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early. Bench Press & Run

We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!

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 May 12 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. Just got a fresh batch and it’s almost gone.

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (May 10) at 7:00p.m. at CF864. You are invited.

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

Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.

Love where you live. Support your community. Support your fellow CrossFitters.

NEVER GIVE UP!
Janice and Jay