864 Strength + Conditioning
The Lord is my strength and my shield; my heart trusts in him, and I am helped. Therefore my heart celebrates, and I give thanks to him with my song. The Lord is the strength of his people; he is a stronghold of salvation for his anointed. Save your people, bless your possession, shepherd them, and carry them forever.
Worry does not empty tomorrow of its sorrow, it empties today of its strength.
-Corrie ten Boom
Today’s WOD START promptly at: No 5:15a.m. (due to weather)/8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Today’s WODs based on weather. Check CrossFit864 on Facebook / Instagram for updates
Pre WOD – Warm-up/Skill Work/Mobility /Goat Work
Today’s Skill Work – Work on a weakness today.
864 WOD – Strength + Conditioning
Strength – 3 RM Power Clean – Work up to a heavy set of 3 (Log your strength numbers. Increase the weight each week of the strength cycle)
Conditioning – Today’s CF864 Training / 10 RFT:
5 L Pull-ups
7 OHS (overhead squat) 95/65
9 Push-ups (HR)
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 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. Check with Jay or Janice if you have any questions.
Silva Fire Roasted Coffee – We are restocked on freshly roasted beans at 864. Life is too short to drink weak coffee!
Check out CrossFit864 on Facebook/Instagram. Post your PRs.
Ladies Bible Study – Thursday (January 23) 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
NEVER GIVE UP!
Janice and Jay