Thursday 12.21.17

864 Strength + Conditioning 

And Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for he has been mindful of the humble state of his servant. From now on all generations will call me blessed, for the Mighty One has done great things for me— holy is his name. 
-Luke 1:46-49
“The very purpose of Christ’s coming into the world was that he might offer up his life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.”
-Rev. Billy Graham

Today’s WOD START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./ No 6:15p.m.
864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)

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

Today’s Skill Work – Work on a weakness today. Suggestion – Dips + Wall Ball Form. If you are unable to do unassisted dips then add them into your daily skill work. If your wall ball form/technique is a weakness then include it in your skill work plan.

864 WOD – Strength + Conditioning 

Reminder – All Saturday WODs are based strictly on how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up.
Check the whiteboard / CrossFit864 Facebook on Fridays.

“People do not lack strength, they lack will.”
-Victor Hugo

Conditioning – Today’s CF864 Training “12 Days of Christmas”

1 Thruster (135/95) from floor 
2 C2B (RX = palms forward) 

3 T2B  

4 Box Jump (24/20) 

5 Power Cleans (135/95)  

6 Burpees (full ROM) 

7 Kettlebell Swings (24kg/16kg) American style  

8 Goblet Squats (24kg/16kg)  

9 Hand Release Push-ups  

10 Sit-ups
11 Deadlifts (135/95) No Dropping Bar From Lockout

12 Overhead Squats (135/95) (Scale to 45/25 plate)

RX = Full ROM.

There is no almost RX. It’s 100% RX’d or Scaled. 

Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

Mark your calendar for the following 864 events.

Thanks to all of you that came out for CF864 Christmas Party on Friday. We enjoyed the time together!

Frogman’s Christmas 2017 – Big Hooyah to all of the dedicated CrossFitters that showed up.

864 Christmas Light Run/Walk through Clinton – December 21 leaving CF864 at 6:00 (no 6:15p.m. WOD)

Cars & Coffee – Saturday January  13 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. Check with Jay or Janice if you have any questions.

Gift ideas – Have you tried Silva Fire Roasted Coffee? Freshly roasted beans available at 864 for all you coffee snobs out there. CF864 Gift Cards for your favorite CrossFitter.

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

Ladies Bible Study – Tuesday (January 9) 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.

2018 CrossFit864 Half Marathon / 5k – Saturday February 3, 2018. Get signed up early

Every strike brings me closer to the next home run.
-Babe Ruth

Janice and Jay