Thursday 03.08.18

864 Strength + Conditioning 

Search me, God, and know my heart; test me and know my thoughts. See if there is any offensive way in me; lead me in the everlasting way.
-Psalm 139:23-24

The saints are the sinners who keep on trying.
-Robert Louis Stevenson

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 3-5 minutes of Handstand Hold.
How much time do you spend conquering your weakness and making it your strength?

864 WOD – Strength + Conditioning 

Back Squat – 5 RM (work up to a heavy set of 5 reps) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training / 5 RFT:

20 K2E
10 Left Arm Overhead Walking Lunges
10 Right Arm Overhead Walking Lunges

RX Load = 24kg/16kg. KB. Arm must be FULLY extended. Bent arm = No rep

Abdominal Strength NFT – 4 x 25 Flutter Kicks – straight into / 30 Second of 6 inches

RX = Load + Form. 

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

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!

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 (March 8) 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.

Check out “The Vestibule” Coffee House – now open in Clinton.

Vital Proteins Collagen – available at 864

Love where you live. Support your community.

Janice and Jay