864 Strength + Conditioning
God’s will is for you to be holy, so stay away from ALL sexual sin. Then each of you will control his own body and live in holiness and honor—not in lustful passion like the pagans who do not know God and his ways.
-1 Thessalonians 4:3-5
Happy is the man who finds a true friend, and far happier is he who finds that true friend in his wife.
-Franz Schubert
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. Deep Squat Stretch w/ KB in Rack Position. Do you skip/ignore the skill work?
How much time do you spend conquering your weakness and making it your strength?
Strength: Front Squat – 3 RM (work up to a heavy set of 3) Strength is the focus of our training today.
A Squat above parallel is NOT a Squat. No Rep! DON’T Count it…
864 WOD – Strength + Conditioning
AMRAP – 12
5 OHS (135/95)
7 Burpees
9 DUs
RX = Load + Form. Scale based on your strength/fitness level.
CONSTANTLY VARIED
-CrossFit
Train Hard – Always be prepared for the unexpected.
864 STRONG Community news and upcoming events:
864 Crew – We need 9 more to sign up for the Body Fat Truck by this Friday or we will not be able to offer it.
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. Bench Press & Run. Are you Strong? Are you Fast? Show us!
If you plan on competing in the 2018 CF864 Pump and Run please get signed up today using the link below:
https://runsignup.com/Race/SC/Clinton/CrossFit864PumpandRun1Mile
We are restocked on local honey. 2 sizes. Grab a jar…This stuff is great!
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.
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. Give more than you take.
I am the resurrection and the life. He that believes in me shall never die.
-Jesus
NEVER GIVE UP!
Janice and Jay