Monday 05.07.18

864 Strength + Conditioning 

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results. 
-James 5:16

Our inner life is like a banana tree filled with monkeys jumping up and down. It is not easy to sit in solitude and trust that God will speak. 
-Henri Nouwen

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. Deep Squat Stretch / Rack Position. Do you skip/ignore the skill work?
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning  

If you plan on competing in the 2018 CF864 Pump and Run please get signed up today using the link below:

Strength: Power Clean – 3RM (work up to a heavy set of 3) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training – 8 RFT:

5 One Arm KB Thrusters – L (24kg./16kg.)
5 Single T2B
5 One Arm KB Thrusters – R (24kg./16kg.)
50 Fast UB Singles


Train Hard – Always be prepared for the unexpected.

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

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. 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.

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. Give more than you take.

Janice and Jay