Monday 04.23.18

864 Strength + Conditioning 

For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.
-Romans 1:20

“A God whom we could understand exhaustively, and whose revelation of Himself confronted us with no mysteries whatsoever, would be a God in man’s image, and therefore an imaginary God, not the God of the Bible at all.”
-J.I. Packer

Be STRONGER than your STRONGEST excuse.

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. HSPU / TGU / Sled Pull
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Strength – There were a lot of PR’s on the last strength cycle. Keep Pushing. Keep getting Stronger!

Conditioning – Today’s CF864 Training / 5 Rounds For Time:

10 One Arm Kettlebell Swings straight into 5 Kettlebell Snatch – Left (all reps UB if RX)
10 One Arm Kettlebell Swings straight into 5 Kettlebell Snatch – Right (all reps UB if RX)
60 Second Plank at top of push-up position
30 DUs

RX Movement Standards – All KB reps UB on each side. KB Load = 24kg./16kg.
Plank must be 60 seconds unbroken if RX
DUs – scale to x3 fast singles

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:

Proud of the CF864 Crew that showed up Saturday morning to represent and support “Built on Heart” you guys did awesome. Very thankful for all of you guys that showed up to support, judge, load weights, move equipment, clean up, along with so many other things. It could not have happened without you. Just another awesome example of why we love our CF864 crew so much….because you alway show up and put others needs first. Yes everybody is busy but we make time for the things that are important to us and the things we want to do.

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!

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

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.

Janice and Jay