864 Strength + Conditioning
You who love the Lord, hate evil! He protects the lives of his godly people and rescues them from the power of the wicked.
“Vicious actions are not hurtful because they are forbidden, but forbidden because they are hurtful.”
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 2 minutes working on L hold on rings.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Deadlift – 5 RM (work up to a heavy set of 5)
Strength is the focus of our training today. Challenge yourself to increase the weight from your last 5 rep DL cycle.
February 864 Dues NLT Thursday 1 February 2018 – $25 Late Fee after 1 February. Thank you very much! We appreciate you.
Conditioning – Today’s CF864 Training / Complete as many rounds as possible in 5 minutes of:
7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press
Abdominal Strength – NFT: 5 x 20 Sit-ups / 30 Second Plank in top of push-up position
RX = Load + Form.
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.
NEVER GIVE UP!
Janice and Jay