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 – http://events.eventzilla.net/e/built-on-heart–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.
NEVER GIVE UP!
Janice and Jay