Thursday 03.01.18

864 Strength + Conditioning 

“And why worry about a speck in your brothers eye when you have a log in your own?
-Matthew 7:3

Gladly we desire to make other men perfect, but we will not amend our own fault.
-Thomas a Kempis

Don’t Judge. Don’t Hate. Be Humble.

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. Spend time today on your weakness. If you ignore your weakness it will only get weaker.
Have you ignored the days that bar hold/grip strength work was programmed/recommended?
How much time do you spend conquering your weakness and making it your strength? Train to be stronger.

864 WOD – Strength + Conditioning 

March 864 Dues NLT Thursday 1 March 2018 – $25 Late Fee after 1 March. Thank you very much! We appreciate you.

Conditioning – Today’s CF864 Training / For time: AMRAP 18 minutes:

3 burpees

3 power cleans

6  burpees

3 power cleans

9 burpees

3 power cleans

12 burpees

6 power cleans

15 burpees

6 power cleans

18  burpees

6 power cleans

21 burpees

9 power cleans

Add 3 reps of burpees each round. Add 3 reps to clean every three rounds.

Men: 185 lbs, 84 kg

Women: 125 lbs, 57 kg

Score = Total number of reps completed in 18 minutes

Be STRONGER than your excuses today.

Scale/modify based on your strength/fitness level

RX = Load + Form. Rx is more than just the amount of weight on the bar.

864 STRONG Community news and upcoming events:

Get signed up today / limited spots are filling up ––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!

40th Annual Community Prayer Breakfast – Clinton High School March 5-9 at 0700 each morning. Details on board at 864.

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. Life is too short to drink weak coffee…..

Check out CrossFit864 on Facebook/Instagram. Post your PRs.

Ladies Bible Study – Thursday (March 8) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.

Vital Proteins Collagen – available at 864

Love where you live. Support your community.

Janice and Jay