Thursday 02.22.18

864 Strength + Conditioning

For the commandments say, “You must not commit adultery. You must not murder. You must not steal. You must not covet.” These—and other such commandments—are summed up in this one commandment: “Love your neighbor as yourself.”Love does no wrong to others, so love fulfills the requirements of God’s law.
-Romans 13:9-10

Nothing can bring a real sense of security into the home except true love.
Billy Graham

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 5 minutes working on your dips.
How much time do you spend conquering your weakness and making it your strength?

Be STRONG Today.

864 WOD – Strength + Conditioning 

Deadlift – 1 RM (work up to a heavy single) Set a new PR today!
Strength is the focus of our training today. Challenge yourself to increase the weight from your last one rep max.

Conditioning – Today’s CF864 Training /  3 RFT:

10 Front Squats 185/135
10 Box Jumps 24/20
10 Strict C2B Pull-ups

Scale/modify based on your strength/fitness level.

Abdominal Strength – NFT: 5 x 20 Sit-ups / 30 Second Bar Hold

RX = Load + Form. 

Stay the Course. Train HARD. Train HEAVY. Train SMART. #dedicated

864 STRONG Community news and upcoming events:

Get signed up today ––2138944906

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 22) 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