Thursday 04.12.18

864 Strength + Conditioning – NO WHINERS!

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed.
-1 Peter 2:24

“The gospel is this: We are more sinful and flawed in ourselves than we ever dared believe, yet at the very same time we are more loved and accepted in Jesus Christ than we ever dared hope.”
-Timothy Keller

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
How much time do you spend conquering your weakness and making it your strength?

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.

Take a minute to look at the upcoming events listed below.

864 WOD – Strength + Conditioning 

Strength: Bench Press – 3 RM (work up to a heavy set of 3) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training – 10 Rounds / 20 Minute Cap

5 KB Snatch – L 
5 KB Snatch – R 

100 Meter Sprint / sprint out 50 Meters and sprint back – 100%

RX Load – 24kg./16kg.

Abdominal Strength – 3 x 30 Second Hip Bridge Hold / 30 Second L-Hold on Pull-up Bar

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. If you plan on having your body composition analyzed on Saturday May 12 (day of Pump and Run) get signed up today. Cost – $45 (if we have 15 signed up) $35 (if we have 25+ signed up)

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

We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!

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. Just got a fresh batch and it’s almost gone.

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

Ladies Bible Study – Thursday (April 12) at 7:00p.m. at CF864. You are invited.

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

Vital Proteins Collagen – available at 864. Let us know if you want a specific product on our next order.

Love where you live. Support your community. Support your fellow CrossFitters.

NEVER GIVE UP!
Janice and Jay