Thursday 04.19.18

864 Strength + Conditioning 

If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For it is by believing in your heart that you are made right with God, and it is by openly declaring your faith that you are saved.
-Romans 10:9-10

“Through salvation our past has been forgiven, our present is given meaning, and our future is secured.”
-Rick Warren

Be STRONGER than your STRONGEST excuse.

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. Handstand Hold / TGU / OH form
How much time do you spend conquering your weakness and making it your strength?

Get signed up today / limited spots are filling up ––2138944906
If you plan on competing in the fundraiser on Saturday April 21 – get signed up ASAP if you want a shirt.

CrossFit864 Crew – show up this Saturday to represent / support! 

864 WOD – Strength + Conditioning 

What’s your goal? What’s keeping you from reaching it? 

Strength: Bench Press – 1 RM (work up to a heavy single) Strength is the focus of our training today.

Conditioning – Today’s CF864 Training / For Time:

A Squat above parallel is NOT a Squat! No Rep.

20 UB Rep Back Squat – your bodyweight on bar
SC – to 50 Meter / switch hands and back
20 UB Rep Back Squat – your bodyweight + 20 pounds on bar
SC – to 50 Meter / switch hands and back
20 UB Rep Back Squat – your bodyweight + 40 pounds on bar
SC – to 50 Meter / switch hands and back

RX = All squats must be unbroken reps. All squats must be below parallel.
SC = 1 x 32kg./24kg. If RX you can’t put KB down – switch hands and keep moving.

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 ––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 May 12 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 (May 10) at 7:00p.m. at CF864. You are invited.

Check out “The Vestibule” Coffee House

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.

Janice and Jay