Thursday 05.03.18

864 Strength + Conditioning 

And we are confident that he hears us whenever we ask for anything that pleases him. And since we know he hears us when we make our requests, we also know that he will give us what we ask for.
-1 John 5:14-15

God answers prayers, but he doesn’t always answer it your way.
-Lou Holtz

Today’s WOD START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
All WODs start together on the clock as a group.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. TGU / Loaded Bar Walk. Do you skip/ignore the skill work?
How much time do you spend conquering your weakness and making it your strength.

864 WOD – Strength + Conditioning 

Step #1 for reaching your goals. Show up at the gym.

May 864 Dues NLT Tuesday May 1 2018 – $25 Late Fee after May 1. Thank you very much! We appreciate you.

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

Are you planning on having your body composition analyzed on May 12? Get signed up today. We need 9 more commitments to get the body fat truck here.

Conditioning – Today’s CF864 Training – AMRAP 15

1 Strict Press – AHAP. Don’t load the same weight that you always use (whether it’s 1 rep or 100 reps) Go HEAVY! It’s one rep. Push yourself.
1 Stone to Shoulder – AHAP (Don’t drop)
SC – to 50 Meters (at cone) and change hands and back. 32kg./24kg.

-We always manage to find time to do the things that are important to us. 

Today (May 3) is the 2018 National Day of Prayer. You are welcome to join us at 12 Noon on the Clinton Museum Lawn (400 North Broad Street)
Making every effort to keep the unity of the spirit through the bond of peace.
-Ephesians 4:3

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 – 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.

Janice and Jay