864 Strength + Conditioning
Now it came to pass, as He was praying in a certain place, when He ceased, that one of His disciples said to Him, “Lord, teach us to pray, as John also taught his disciples.” So He said to them, “When you pray, say:
Our Father in heaven, Hallowed be Your name. Your kingdom come. Your will be done on earth as it is in heaven. Give us this day our daily bread. And forgive us our sins, as we forgive those who sin against us. Lead us into temptation, but deliver us from evil.”
-Luke 11:1-4
“Our prayers may be awkward. Our attempts may be feeble. But since the power of prayer is in the one who hears it and not in the one who says it, our prayers do make a difference.”
-Max Lucado
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. Accumulate a total of 5 minutes working on your L Pull-up / L Hold on pull-up bar.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Strength – 1 RM Power Clean – Work up to a heavy single (Log your strength numbers. Increase the weight each week of the strength cycle)
Conditioning – Today’s CF864 Training / AMRAP 15
9 thrusters, 95 lb./65.lb.
25 double-unders (x3 fast singles)
BEAST MODE – Thruster Load 135/95
RX = Load + Form. A Thruster above parallel is NOT a Thruster. Please do not drop bar from overhead. Please do not drop bar with 10 pound bumpers from any part of the movement. Thank you!
HELP! Food Drive – The can food drive is going on now. Please bring cans of pinto beans through January 27. From January 28 through February 3 we will collect dry black eyed peas. Please help support the Open Door Soup Kitchen in Clinton. If you are in a position to support the ministry please bring your donations to the gym where we have a box to collect the beans. The soup kitchen provides meals to many that would not have food otherwise. We are blessed and sometimes it’s easy to take for granted having enough food to eat. Let’s not forget that there are families all around us that are hungry. If we don’t support our community…who will? Thanks to those of you that have been helping fill the “bean box” up.
Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated
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.
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 (February 15) 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
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
The more credit you give away, the more will come back to you. The more you help others, the more they will want to help you.
-Brian Tracy
NEVER GIVE UP!
Janice and Jay