Thursday 01.11.18

864 Strength + Conditioning 

The greatest among you shall be your servant.
-Matthew 23:11

Humility is to make a right estimate of one’s self.
-Charles Spurgeon

Today’s WOD START promptly at: 5:15a.m./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 / Double-unders / Dips / Strict Pull-ups
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Strength – 5 RM Power Clean – Work up to a heavy set of 5 (Log your strength numbers. Increase the weight each week of the strength cycle)

January 864 Dues NLT Tuesday 2 January 2018 – $25 Late Fee after 2 January. Thank you very much! We appreciate you.

Conditioning – Today’s CF864 Training / For Time

10 Down to 1 Burpees / 3 x Back Squats @ 1.5 x BW Between Each Set

RX = Load + Form

A Squat above parallel is NOT a Squat

864 STRONG Community news and upcoming events:

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.

Cars & Coffee – Saturday January  13 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. Check with Jay or Janice if you have any questions.

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 (January 11) 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.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

NOT Tomorrow. NOT Next Week. NOT Next Month. Do It TODAY!

Janice and Jay