864 Strength + Conditioning – NO WHINERS!

He is so rich in kindness and grace that he purchased our freedom with the blood of his Son and forgave our sins.
-Ephesians 1:7

Forgive, forget. Bear with the faults of others as you would have them bear with yours. Be patient and understanding. Life is too short to be vengeful or malicious.
-Phillips Brooks

Question to myself: Who do I need to forgive today?

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. TGU – Turkish Get Up / Loaded Bar Walk
How much time do you spend conquering your weakness and making it your strength?

Reminder – April 864 Dues NLT April 1, 2018 – $25 Late Fee after April 1. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning 

Strength: Bench Press – 5 RM (work up to a heavy set of 5) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training: 4 RFT:

Run 400 Meters 
25 Kettlebell Swings (24kg./16kg.) American Style 
12 Power Cleans (135/95)

Abdominal Strength – NFT 3 x 30 Sit-ups / 30 Second L-hold on Pull-up bar

Constantly Varied.
-CrossFit

RX = Load + Form. Scale based on your strength/fitness level.

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

864 STRONG Community news and upcoming events:

If you are interested in having your body fat analyzed at CF864 on the day of the Pump & Run – sign up on the board.

2018 CF864 Pump and Run – Saturday May 12. Start training now. Get signed up early.

We are restocked on honey. If you haven’t tried it you are missing out on some good local honey. Also we will have a fresh batch of fire roasted Silva Coffee this week.

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!

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.

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

Ladies Bible Study – Thursday (April 12) 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. Support your fellow CrossFitters.

NEVER GIVE UP!
Janice and Jay