864 Strength + Conditioning – NO EXCUSES!
O Lord, you are so good, so ready to forgive, so full of unfailing love for all who ask for your help.
-Psalm 86:5
Mistakes are always forgivable, if one has the courage to admit them.
-Bruce Lee
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 at least 5 minutes working on your Kettlebell Clean / Rack Position. Not resting on the shoulder.
How much time do you spend conquering your weakness and making it your strength?
February 864 Dues NLT Thursday 1 February 2018 – $25 Late Fee after 1 February. Thank you very much! We appreciate you.
864 WOD – Strength + Conditioning
Conditioning – Today’s CF864 Training / 3 RFT:
21 UB Body-Weight Back Squats
15 Strict K2E
9 Box Jumps – 30/24
Abdominal Strength NFT – 100 AbMat Sit-ups / 100 Flutter Kicks – Mix them up however you choose.
A Squat above parallel is NOT a Squat. If you are not sure about your squat depth – ask. RX = all 20 squats unbroken – bar can’t be racked until 20 reps completed.
RX is more than just the amount of weight used. Don’t let your pride/ego get ahead of your strength/fitness level. Quality over quantity.
RX = Load + Form.
This Saturdays 864 WOD – Challenge yourself. We need volunteers to help on the course. If you are not running please come out and support your community and fellow CrossFitters.
2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
HELP fill up the “Bean Box” 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. Thank you!
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.
“Lead from the back — and let others believe they are in front.”
-Nelson Mandela
NEVER GIVE UP!
Janice and Jay