864 Strength + Conditioning
So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.”
I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.
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 180 seconds working on your pull-up bar hold.
How much time do you spend conquering your weakness and making it your strength?
864 WOD – Strength + Conditioning
Deadlift – 3 RM (work up to a heavy set of 3)
Strength is the focus of our training today. Challenge yourself to increase the weight from your last 3 rep DL cycle.
Conditioning – Today’s CF864 Training / 15 RFT:
1 Back Squat – AHAP (Challenging load for 1 rep)
6 Burpees – Full ROM / Clap overhead
If you use a light weight you will miss the strength element of this conditioning work.
Abdominal Strength – NFT: 3 x 35 Mountain Climbers / 30 Second Hip Bridge
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