Thursday 12.28.17

864 Strength + Conditioning 

But if you remain in me and my words remain in you, you may ask for anything you want, and it will be granted! 
(Jesus) John 15:7 

A man prayed, and at first he thought that prayer was talking. But he became more and more quiet until in the end he realized that prayer is listening.
-Soren Kierkegaard

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. Suggestion – Dips + Wall Ball Shot 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. How much time do you spend conquering your weakness and making it your strength?

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.

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

Conditioning – Today’s CF864 Training / 10 RFT:

5 KB Snatch (R) 24kg./16kg.
5 KB Snatch (L) 24kg./16kg.
25 Sit-ups

RX = Full ROM. Train HARD. Train SMART.

864 STRONG Community news and upcoming events:

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.

Silva Fire Roasted Coffee – Freshly roasted beans available at 864 for all you coffee snobs out there.

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

Janice and Jay