Tuesday 02.27.18

864 Strength + Conditioning 

God’s love was revealed among us in this way: God sent his one and only Son into the world so that we might live through him.
-1 John 4:9

My home is in Heaven. I’m just traveling through this world.
-Billy Graham

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. Spend time today on your weakness. If you ignore your weakness it will only get weaker.
Have you ignored the days that bar hold/grip strength work was programmed/recommended?
How much time do you spend conquering your weakness and making it your strength? Train to be stronger.

864 WOD – Strength + Conditioning 

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

Conditioning – Today’s CF864 Training: Coffland


Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Time cap: 30 Minutes

 Be STRONGER than your excuses today.

Scale/modify based on your strength/fitness level

RX = Load + Form. Rx is more than just the amount of weight on the bar.

864 STRONG Community news and upcoming events:

Get signed up today / limited spots are filling up – http://events.eventzilla.net/e/built-on-heart–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!

40th Annual Community Prayer Breakfast – Clinton High School March 5-9 at 0700 each morning. Details on board at 864.

Cars & Coffee – Saturday April 14 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 (March 8) at 7:00p.m. at CF864. You are invited.

MRT – Men’s Roundtable Monday night at CF864 immediately after the last WOD.

Vital Proteins Collagen – available at 864

Love where you live. Support your community.

Janice and Jay