Thursday 02.15.18

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.”
-John 13:34-35

I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.
-Og Mandino

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.

Janice and Jay