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.
-Psalm 97:10

“Vicious actions are not hurtful because they are forbidden, but forbidden because they are hurtful.”
-Benjamin Franklin

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:
3 deadlifts
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